F3 Gold Rush
Plant. Grow. Serve.
The Den 11.18.21

The Den 11.18.21

Q – Bilbo

PAX (20 w/ Q) – Birdie, Banjö, Psalty, Tech Deck, Chef Boyardee, Bartman⚾️ , Sandlot, Kilt, SeaChicken, Razzmatazz, JingleBall, Chamomile, Thumper, Blue, Waldo, Offshore, Periscope, DR PAX – Scoober & Sam’s Club

The Thang

-Disclaimer, F3 mission, Five core principles

-Warm up: Solder Jacks, Cherry Pickers, Harry Rockets

-Lazy Dora: 100 Merkins, 200 LBCs, & 300 Squats as a team. P1 does 10 Merkins while P2 Shoulder Taps, then switch. P1 does 20 LBCs while P2 performs Superman pulses (slow), then switch. P1 does 25 squats while P2 does overhead claps, then switch.

-F3 Baseball: Pax are divided into four teams. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base,

-1st – 120 Boy Bands

-2nd – 120 sumo squats

-3rd – 120 crab cakes (2is1)

-Home – 120 Crunchy Frogs

Mode of transportation between each base –> Lunges and then Bernie Sanders. Each time a team passes the base they started at, they get a point. The team with the most points gets to choose the ten rep exercise for the losing teams (we decided we are all winners and did ten burpees).

-Dominos: Line up down a parking lot curb, entire PAX side planks on the curb with left-hand high. Starting at one end, the first PAX rotates to the standard plank position and does four merkins. The first PAX then holds plank while the next PAX turns down for their Merkins. This continues down the entire line. Once all PAX are in regular plank position, all PAX reverse and start again with their right-hand high.

Mary: Rosalitas, Flutters, E2Ks, and Freddie Mercury’s

COT: CoR, NoR, and Grizzly Reflection.

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