F3 Gold Rush
Plant. Grow. Serve.
Bog’s VQ

Bog’s VQ

Bog, Razzmatazz, SeaChicken, Banjo, Psalty, Tech Deck, Thumper, Gilmore, Kilt, Birdie, Periscope, & Bartman

Welcome & Mission
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

I’m not a professional. Please modify up or down as needed.

Warm Up – All in Cadence
Side Straddle Hops 12x
Cherry Pickers 9x
Harry Rockets 12x
Grady corns 9x
Mountain Climbers 12x
Imperial Walkers 9x

Today’s workout will be in honor of my F3 name — Bog. Creek -> Tow -> Tow -> Rides. I needed a lot of help from a lot of people. That’s what today is about. Partners. You can’t do today on your own.

Main Work
Find a partner you don’t know well:
Partner Squats 12x each
Partner Booyah! Merkens 9x each
Partner Leg Throwdowns 12x each
Partner Burpee / Planks 9x each
Partner Sprint / Recover to Tennis Courts – Come back to pick up the 6 until everyone’s at the tennis courts
Find a new partner
Partner A run back and forth on tennis court while Partner B exercises and then they switch until they complete the following:
129 Shoulder Taps
129 Immastars
129 Squats
Partner Sprint / Recover to kiddie area behind the library
Cheerleader Merkens around the butterfly with all pax
1st rotation – 12x abyss merkens
2nd rotation – 9x abyss merkens
Mosey back to flags
If more time is available then 12x / 9x lunge catch me if you can around the building

In Cadence – Continue until 6am
Slow Flutter 12x
Big Boys 9x
American Hammers 12x
LBCs 9x
Gas Pumps 12x
Mountain Climbers 12x
Circle of Trust
Countarama / Namearama
WOW – You might have noticed that all our reps were 12’s or 9’s this morning. That was in honor of my favorite Bible verse – 2 Cor 12:9 – that talks about how God’s power is made perfect in our weakness. The idea is that God’s power is most visible in areas of our life where we are weak.

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