F3 Gold Rush
Plant. Grow. Serve.
Making The Stand

Making The Stand

QIC: Fanny Pack
PAX: 19
Mileage: 2.4 +/-

Yoshi , Spirit Fingers , KJV , Possum , Singlet , Turf Toe (Jon Bensley) , FNG -> Splat, FNG -> Boom Mic, Animal Style , Sue , Tuck , Banjö , Monarch, Hurl , Recall , Bandwagon , Jake (from State Farm) , Potts , Fanny Pack

One Minute Warning given at 5:14am
Pledge of Allegiance

5:15am – Go Time
*Fitness, Fellowship, Faith
*Mission statement
*Five core principles
Disclaimer – Modify to prevent injury and still get reps in

SSH IC x28
The Stand is the 28 the AO in Gold Rush


Mosey to end of path at Pecan
Mosey to Pecan and Elm
Merkins IC x15

Mosey to Pasteur parking lot
Bum-Bum Squats IC x15

Mosey to Hazel and Elm
Low Dolly IC x26

Mosey to Community Center Parking lot
Mosey to bike trail
Jungle Boi Squats OYO x20
Mosey around the nature trail back to bike trail
Discuss the importance of being there for the six

Mosey back on nature trail to starting point
Mosey to end of bike trail
Lunge walk back halfway then mosey to parking lot
Squats IC x17
Monarch loses balance and falls into planter area; Qs concentration gone! Halt!

Mosey up ramp to stage area
Step-ups OYO x12 each leg

Crawl Bear up stairs
When finished 10 SSH/10 Mountain Climbers (1:1) until recover

Mosey to parking lot
Line up on parking spaces
Bear crawl across parking space, feet on line, 2 Merkins
Crawl Bear back across, hands on line, 2 Merkins
Rinse and Repeat until recover

Mosey to lower parking lot
Mosey to upper parking lot
2 burpees and mosey into pool parking lot
2 burpees and mosey to flags

2 burpees
2 burpees


Stand is a multidimensional word. It can mean a group of trees growing together, as we do in the gloom. It can mean to withstand; durability, both physically and mentally. It can mean to hold one’s view, one’s position. It can mean to stand for office, run for election; be a community leader. The word stand, for YHC, is everything that F3 represents.

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