F3 Gold Rush
Plant. Grow. Serve.
3S 2T Beatdown @ Stamp Mill

3S 2T Beatdown @ Stamp Mill

Goldrush AO: Stamp Mill

QIC: La Croix

PAX (6): La Croix, Red Light, Peppi D, Foghorn, Gadget, thegreatpumpkin

Welcome/Mission/5 Core Principles/Disclaimer

Mosey with High knees, butt kickers movements

Harry Rockets IC x 9

Cherry Pickers IC x 7

Mosey to Basketball courts – 2 down and back roseys

Mosey to 3 cones – Bearmuda Triangle

Mosey back to basketball courts – 1 Suicide – 1 Webbicide

Mosey to Parking Lot by corner Street

Prisoner Copperhead Squats IC x 20

Copperhead Merkins IC x 12

Mosey to Tennis Courts

11’s – Jungle Boy Squats, bear crawl, Big Boy Situps, lunge walk back

Mosey to Coupons – 30 Curls, 30 LBC’s, 30 Overhead Press all IC

Mosey to wet baseball outfield. Roll around in the grass 5 times.

Mosey to circle with cement blocks. Derkins IC x 12, Step Ups 30 OYO

Sprint 50 yards – 5 Burpees
Sprint 50 yards – 4 Burpees

E2K IC x 10 each leg

Sprint 50 yards – 3 Burpees

Spring 50 yards – 2 Burpees

1 Burpee

Mosey to Flags

Whamo-Lunge Walk x 1




Word: lean into spending time with your children. invest into their lives.



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