F3 Gold Rush
Plant. Grow. Serve.
No Secret Formula

No Secret Formula

7 pax: Happy MealCaptain HookDilbertGadgetUncle Rico @LZ and Regret coming in hot

F3 mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Principles of F3 Workouts are: 
Be Free of Charge 
Be Open to all men 
Be held outdoors, rain or shine, hot 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

Disclaimer: I am not a professional. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

Capri mosey parking lot/circle back up
Abe Vigotas x 14 IC
Michael Phelps x 20 IC
Smurf Jacks x 10 IC
Merkins x 10 on my count

The Thang:

Mosey to train, weighted slow dips x 10 IC
Weighted side hip raise plank x10 Oyo L
Weighted side hip raise plank x10 Oyo R
repeat x2

Mosey to parking lot back of the school
Gravedigger x10 IC
Heavy big boy sit-ups x10 Oyo
Repeat x 2

Mosey to front of the school
Weighted iHop Scrambles courtesy Cage Free (place sandbag on the ground in front of retaining wall, pick up and throw sandbag over the wall as far as you can, hop over the wall, retrieve sandbag) x 10 Oyo

Leg incinerators courtesy PiXAR from 10 IC (we were able to complete 10 down to 5)
Weighted squat
Weighted lunge (1 is 1)
Weighted step up (1 is 1)
Weighted calf raises

Mosey back to flags
Curls for the 6

Just don’t set goals for 2022, make sure to reverse engineer your goals for a clear path to achieve them.

“There is no secret formula or magic for making dreams come true. The only way to make a dream come true is to have the passion, the work ethic, and the foundation of a good education to go from one step to the next while pushing aside the obstacles in life.” – Jose Hernandez, Reaching for the Stars, also Jocko Podcast 310

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