F3 Gold Rush
Plant. Grow. Serve.
La Croix Q: The Cooper – 45 min @ The Quarry

La Croix Q: The Cooper – 45 min @ The Quarry

Goldrush AO: Quarry

QIC: La Croix

PAX (14): Rerun, Backseat, Shrink, Dome, LZ, Ostrich Bait, Shark Bait, La Croix, IPA, Singlet, Sanka, Compas, Miles, Ponytail

Welcome/Mission/5 Core Principles/Disclaimer

Warm-o-rama:

SSH IC x 20

Cherry Pickers x 10

Harry Rocketts x 10

Copperhead Flying Chickens IC x 10

The Thang: The Cooper

10 burpees, 10 merkins, 10 squats

1 lap around parking lot, Rosey last 20 yards

9 burpees, 9 merkins, 9 squats

1 lap around parking lot, Rosey last 20 yards

Rinse and repeat w/ lap between each

8, 7, 6, 5, 4, 3, 2, 1

Mosey to grassy area with a speaker.

Play the song “Flower” by Moby (Sally up/Sally Down) – Leg lifts

Mosey to parking lot

Bone the Fish x 3 – method of travel: side to side, kareoke, backwards

Mosey back to Flags

Heels to Heaven IC x 10

LBCs IC x 25

Box Cutters IC x 10

CoT:

CoR

NoR

Word: opened the floor for PAX to share something positive in their lives in the last 2 weeks. 5 men shared great things, encouraging to the PAX.

Announcements

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