F3 Gold Rush
Plant. Grow. Serve.
Unicorns do Exist

Unicorns do Exist

Q: Unicorn
Pax – 21:

Warm up:
1. Harry Rockets IC x 11
2. Goofballs (standing mountain climbers with arms too like climbing ladder) IC x 10
3. 15 finger tip merkins OYO
4. 5 diamond merkins

Indian Run to high school parking lot picked up boom box for music

Quick feet through ladders painted on concrete then mosey to field

The Thang with music:

Unicorns field of pain!

On grass field – 4 stations 4 groups

Bear crawl 10 x then Sprint longer distance

Crawl bear x 5 then Bernie Sanders the shorter distance

Red cone Stations:
1. Body Builders (Burpees with plank jack) x 10
2. Mountain climbers x 10 (2 is 1)
3. Bonnie Blairs (Jumping lunges) x 10 (2 is 1)
4. Carolina Dry Docks (Shoulder push ups) x 10

2 rounds

Then meet circle around boom box

Danger Zone: SSH entire song – burpee everytime you hear danger zone

2 more rounds

Go back to starting station remove red cones
Blue Cone Mary Version:

1. Plank up downs. Elbows to hands and back to elbows
2. Australian snow angels
3. American hammers
4. V-up roll ups

Then circle around boom box again

Let the bodies hit the floor plank exercise

Donkey kicks when hear “bodies hit the floor”
Merkins each time they count in song “1, 2, 3, 4”

Mosey back to flags

Number off

“Deep in his heart, Every man longs for a battle to fight, an adventure to live, and a beauty to rescue” – John Eldridge

What’s your battle? Arguing with your wife over something silly? traffic? Or is it something that gives meaning and value to your life?

Every man has his own battle to fight.

Try to win the battles within yourself. Getting out to F3, playing with your 2.0’s, supporting your M to be best version of herself.

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