F3 Gold Rush
Plant. Grow. Serve.
Teamwork makes the dreamwork

Teamwork makes the dreamwork

Date: 6/2/21

Q – Rabbit


  • Hightower
  • Red Light
  • Go Fish
  • Red Ryder
  • Chuck E.
  • Sanka
  • Hall Pass
  • Rabbit


Mission Statement

5 Core Principles


  • Forward-side-back lunges IC
  • Abe Vigoda
  • Bat Wings
  • Capri Lap

The Thang

Flip Flop – Race

  • PAX will Flip Tire and perform 1 burpee then rotate to the back of the line, while in line PAX are planking. Team A is racing Team B to the finish line
    • Winner Round 1: 25 Merkins
    • Loser Round 1: 15 Burpees
    • Winner Round 2: 50 LBC’s
    • Loser Round 2: 25 Turkish Get Ups

Mosey to get Coupons and carry to upper field

Caterpillar Pile up

  • All coupons are placed in a pile on 1 side, PAX form a zipper by interlocking legs on their six. Object is to get all blocks down to the other side. To do this PAX 1 will grab a coupon and perform a weighted big boy and hand off to the next in line. Once the coupon is ~5 PAX down start the next until all are moved

Colt 45’s – 15 reps each chunk

Put coupons away and mosey long way to flags


  • Foxhole – WW1 roll to Merkin – 25 OYO
  • Gas Pumps
  • Heel taps
  • Bear Hold till finish


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