F3 Gold Rush
Plant. Grow. Serve.

Q: Bilbo

PAX Total: 15

The Thang

Pass out F3 Workout Deck cards. Warm up – Cherry Pickers, Grady Corn, Harry Rockets.

Mosey to first circle of pain (play structure benches). 20 dips + 20 step ups (2x). When done, circle up and plank. Three PAX lead the workout on their card. 20 reps. Q went over cadence prior to starting.

Mosey to second circle of pain (between baseball diamonds). Bear crawl across concrete area. When done, circle up and plank or pick up the six. Five PAX lead the workout on their card.

Mosey to third circle of pain (back to flags). 20 (2is1) Rocky balboas + 20 gas pumps. Three PAX lead the workout on their card.

Tic-Tac-Toe: Partner up in teams of 2-3. Two teams per Tic-Tac-Toe board. First team member sprints to halfway mark with their respective cone, does 3 burpees, and then sprints the remaining distance to the Tic-Tac-Toe board to place their cone and run back to start. Next partner then goes and completes their turn. Rinse and repeat until there is a winner. Partners not running do Al Gore.

Mary – American Hammers

COT – Count-o-rama, name-o-rama

Words of wisdom: The Man in the Arena – Theodor Roosevelt – “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

Announcements: 6/10 The Stand launch, 6/18 Momentum launch, and 6/23 New Folsom site launch. Support F3 Folsom! If you can, make it down to Powerhouse! OTB Auburn Brew Ruck! See Vespa or Banjo. CSAUP 7/10.

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