F3 Gold Rush
Plant. Grow. Serve.
Got Shield-lock?

Got Shield-lock?

Attendance: MarkyMark 2.0 – Doogie 2.0 – Short Circuit Ribbons FNG- Southern Burn
So Close CPT Drum Stick Spillz Crash Dummy Ducked Intolerant Green Thumb
Glass Make It Wayne Roller King 2.0 – Lil Wayne Q: Yota

Welcome everyone to F3: Fitness, Fellowship & Faith.

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

5 core principles: Free, open to all men, held outdoors regardless of weather, held in a rotating fashion by one of the PAX with no training, Always ends in a Circle of Trust

Disclaimer: I’m not a professional, modify to avoid injury, but don’t modify to avoid growth

SSH IC x20

Pickle Pounders IC x20

Plank Jacks IC x20

Mountain Man Poopers IC x20

Crab humpers IC x20

Mosey to entrance- Perform Motivators!

Mosey to Tennis Court- Partner up, 1st partner BTTW, 2nd partner bear crawl to the net, lunge walk back


Mosey through school, up/down stairs, performed step-ups around Quad Circle

Mosey through school, Dips x25 OYO behind wrestling room

Mosey to stairs at track- Partner up, Dora- 100 merkins, 100 squats, 100 plank jacks while partner runs down the stairs and back up.

Mosey to field- 100yd suicide, 100yds (50 shoulder taps), 75yds (50 American hammers), 50yds (50 SSH), 25yds (25 Carolina dry docks)

Mosey around track to flags

Name FNG- Southern Burn

Site Q turnover From MarkyMark to Make It Wayne

COT- Grow with shield lock, how can you help each other grow?

Leave a Reply