F3 Gold Rush
Plant. Grow. Serve.
BAM BAM and Coupins

BAM BAM and Coupins

7 Pax including Qic came out to Grinder for a nice coupon beat down!

Singlet, Lurch, Chicken Little, Tooth Fairy, Toto, Schmear, Bam Bam

Mission Statement
To plant grow and serve small workout groups for men for the invigoration of male leadership in the community.

5 core Principles:
-Free of charge
– open to all men
– held outdoors rain or shine hot or cold.
– led in a rotating fashion by one of your peers
-always end in COT

I am not a professional. Modify to prevent injury not to prevent your growth!

Warm up
20 side straddle hops
20 Abe Vigodas
20 Imperial Walkers

Mosey to Basketball court. Stop for a couple various exercises.

Workout #1 A version of a suicide.

Pax start with doing 10 Merkins then Bear Crawl to half court get up and sprint to the end of the court then Bernie Sanders back to half court and then Crawl Bear back to start. Rinse and repeat 3 times.

Indian Run to coupons. Grab a coupon and mosey to the picnic tables.

Workout #2 Coupon Fun! After each round of exercises run around designated area with coupon.

Round 1
30 curls
30 Overhead press
30 trice extensions
30 bent rows
Run lap with coupon

Round 2 (With Coupon)
30 squats
30 lunges
30 over the tables
30 over head calf raises
Run lap with coupon.

Round 3 (With Coupons)
30 big boys
30 American Hammers
30 Flutter kicks (2 is 1)
30 Crunchy Coupon Frogs
Run lap with coupon.

Pick up the six and finish with them.

Return the coupons.

Circle up and each pax called out there favorite exercise and did them in Cadence.

Quick words

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