F3 Gold Rush
Plant. Grow. Serve.
Use your Hall Pass wisely

Use your Hall Pass wisely

Q: Hall Pass Pax: Dome⛰ , Possum , ChooChoo , Dinghy 916-705-9561 , Bambino , Chicken Little , Clove , Backseat!! , Banjö , Bartman⚾️
Mission: To plant, grow, and serve small workout groups for men to invigorate male community leadership.
5 principles

Mosey to other lot
SSH cadence
Cherry pickers
Mosey to open area
Across area: Shuffle left, Shuffle right, Carioca L/R, High knees, Butt-kickers

The Thang:
Mosey to courts
Form Work:
Partner Up A/B:
Plank/ Squats
Merkins/ Al Gore
Bear Crawl/Shuffle
Crawl near/shuffle

Mose to bball court
Big Boys/ 6” leg hold

Mosey to hockey rink
Plank: share Summer plans
Squats: (Get Low)
30 Merkins
Big Boys (Sally)

Other fun:
30 dips
30 gas pumps
30 calf raises
20 dips
20 gas pumps
20 calf raises
Plank last minute

Speak from the heart – don’t forget about the “other” 2 Fs and shout out to those throwing fellowship opportunities out!

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