Rocking at the Rubicon

PAX: Mufasa, Peanut, Nacho, Defcon2, Stang, Sketchy, HickoryStick, Trojan, Crack

QIC: Foghorn, Grits

Warmup:
SSH x 10
Imperial Walkers x 10
Merkins x 10
Wet LBCs x 15

The Thang:
Field Trip!
Capture the Flag – Flag in front! Indian run/sprint (Hickory has some wheels!), leader captures the flag. Back to AO..

Peanut reunites flag to shovel. Mosey to creek, grab a rock.

Partner up! One with the rock, partner sprints to planters, 10 dips, sprint back. Rotate the rock: Low curls, High curls, Full curls, Skull crushers, Upright rows. As many as you can muster.

Crack led us in the ‘F3 Alphas’ (I think I got the name right?). Squat while extending the rock in front x 10.. OUCH.

Mosey to BallField

Diamond Gassers
BearCrawl to 1st Base Merkins x10
HIgh Knees to 2nd Base Knee Kicks x10
RunBackward to 3rd Base Mountain Climbers x 10
Plank

Mosey to Small Hill

Triple Nickels escalating
Air Presses x5 x 10 x 15 x20
Sprint to Hill
Merkins x5 x 10 x 15 x20
Mosey to Pavilion for Sweat Party
LBC x 20 3 count
Step ups x12
Peoples Chair x 30 secs
Derkins x12 on 3 count
Rinse and Repeat 4 times
Rounded out with Balls to the Wall 3 dips and hold 10 secs.

6MOM

Rosalita x12
Dolly x15
Side Planks x8 both sides
Flutters x12

Moleskin

It was a great beatdown this am just before the rain dumped. Lot’s of wet shirts due to sweat party under the pavilion. Crack was extraordinarily happy today with some nice singing during pavilion beatdown. Mufasa is healing up nice (Respect). Thanks to Defcon2 for encouraging Grits as he appeared to be running in jello this am. Great Q by Foghorn, he’s in the groove now. Looking forward to “Virgin” QICs!!! Look forward to 7/11 Convergence. Prayers out to Peanut for he and his wife’s journey. Things will happen soon Peanut!

1 thought on “Rocking at the Rubicon”

  1. They are actually called Genuines. Nice Q by Foghorn! We did some new things, but they weren’t even awkward this time!

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