F3 Gold Rush
Plant. Grow. Serve.
Take a deep breath

Take a deep breath

Beatdown (21 HIMS)

11 cherry pickers cadence
11 plank Jacks cadence
10 merkins cadence

Mosey to parking lot near the Statue and partner up for some:
Catch Me If You Can: Partner 1 Bernie Sanders the loop around the parking lot, while Partner 2 does 10 Hand-Release Merkins and then chases their partner to switch. Do this until each partner has done 50 HRMs

30 LBC’s OYO
Mosey to Baseball Field
3 Exercises
• Half Burpee – No push-up, must jump up as high as possible
• Squats
• Crunchy Frogs
Starting on the warning track:
• 20 Half Burpees, Run Across to first base side of field and do 20 Squats, run back to starting point and do 20 Crunchy Frogs.
• Then back to the top of 16 Half-Burpees, Run, 16 Squats, Run, 16 Crunchy Frogs,
• then 12 Half-Burpees, Run, 12 squats, Run, 12 Crunchy Frogs,
• then 8 Half-Burpees, Run, 8 squats, Run, 8 Crunchy Frogs,
• lastly 4 Half-Burpees, Run, 4 squats, Run, 4 Crunchy Frogs.
Mosey to Benches
15 Dips-In cadence
10 Derkins
10 Step ups each leg

Mosey to flags
10 Low Flutter
10 High Flutter
10 Low Dolly
10 High Dolly
15 Freddy Mercury’s

Celebrating the Resurrected King
The center of the “Good News”
Ephesians 2:8-9

Bandwagon Coleman Spirit Fingers Clove Daisy Happy Tree Foghorn Schwartz Frank The Tank CHONG Birthdaysuit Mudslide LOL Toro KJV ExciteBike Yoshi Pikachu Roadrunner Sweet & Sour

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