F3 Gold Rush
Plant. Grow. Serve.
Re-name the Wall Conveyor

Re-name the Wall Conveyor

Q: Yota

-Side Straddle Hops
-Monkey Humpers-A half-squat performed while grabbing the inside of one’s ankles. This restricts movement to a half-squat.
-Outlaw-Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left or as many reps as the Q deems necessary.
-Tie Fighters-Baby Arm Circles in a lunge position. Forward BACs with right leg forward. Backward BACs with left leg forward to balance the Force.
2nd set
-Wall Conveyor-All pax against wall of a building in balls to the wall (BTTW) position. First pax at 1 end of line drops down from BTTW and runs to end of the line then gets back into BTTW position.

Pax says this is BTTW indian run so we should rename it “Indian Balls”

-Lindsays aka Forties-Lindsays are a high-rep variation of Elevens. You start with 30 reps of one exercise and 10 reps of another exercise OYO, then subtract 5 reps from the first exercise and add five reps from the second. Repeat OYO until you have 10 reps of the first exercise and 30 reps of the second. The sum must always add up to 40.
Lindsays w/ big boy sit ups/squats.
-Merkin Ladder-Find a launch point and target point to sprint to. Start with 15 merkin. Sprint to target point. 14 merkin. Sprint back to launch point. 13 merkin. Continue decreasing merkin count down to 1 merkin.
-Triple Check-Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 100 yards and back.
-Up downs-Chop your feet or high knees. On Q’s signal chest hits the ground and bounce back up and resume chopping or high knees.

The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it

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