F3 Gold Rush
Plant. Grow. Serve.
The Core of Strength

The Core of Strength

19 PAX
Backseat, clove, daisy, Yoshi, sue, top 40, mudslide, Samsonite, Jake from State Farm, polo, Baxter, shrink, birthday suit, Bono, drum stick, ExciteBike, FNG- Sacrates, FNG- Roni, FNG- Deuce

Divento 3-18-21

5 core principles
* Be free of charge
* Be open to all men
* Be held outdoors, rain or shine, heat or cold
* Be 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.

Warm a Rama
Side straddle hops
Jog around parking lot to center of baseball area

Pair up

Dora style

When your done, pick up the 6.
Meet at basketball courts

Cone #1
100 merkins
100 squats

Cone #2
Bucket/log carry around center and back x2
100 big boy sit ups
100 Carolina dry docks

Cone #3
200 mountain climbers 1 is 1
100 lunges 1 is 1

Cone #4
200 jump ropes
200 shoulder taps 1 is 1

Circle of trust

Count a Rama
Name a Rama

Importance of core strength!!
Your heart is at the core of your being.
Prov 4:23

“Above all else, guard your heart, for everything you do flows from it.”

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