We had a bear, but no bear crawls!

When: 03/16/16

PAX: Crack, Boomer, Bear (from the ATL crew), MuchoMacho (FNG- Bear’s EH), Miyagi, Simba, Wind Talker, Peachy, & Sunshine

QIC: Flo

10 were out getting stronger this A/M.  Always keep in mind that your aren’t just freed FROM something, but freed TO something.  As always honored to lead and thankful to call you guys brothers.

Galatians 5:13

For you were called to freedom, brothers. Only do not use your freedom as an opportunity for the flesh, but through love serve one another.

#freedtolead

Quick warm-up lap to catch any late stragglers.  Enters Sunshine.

Mosey to the back lot for some quick work:

(IC)

Squats x 20

***Pause for the disclaimer

Imperial Walkers x 16

Merkins x 15

Mountain Climbers x 20

The thang:

Mosey over to PC parking lot:

Partner up for…

P1 high planks while P2 runs to the far island 5 burpees, runs back and switch

P1 peter parker planks while P2 runs to the far island 4 burpees, runs back and switch

P1 plank jacks while P2 runs to the far island 3 burpees, runs back and switch

P1 low planks while P2 runs to the far island 2 burpees, runs back and switch

P1 low planks while P2 runs to the far island 1 burpee, runs back and switch

Mosey to the FirePit:

OYO (3 rounds)

10 Step ups with a knee (each leg) or jump ups

10 Dips

10 Derkins

**Air chair for the 6

45 Second Plyometric Intervals-10 second rest:

Walk the Block- to the left and back to the right

Side to sides

Broad jump front, three littles back

High Knees

Buttkickers

Back to the flag for some box-cutters (Boomer), Dying cockroaches (Simba), and LBCs (Sunshine)

COT

Prayers up for Miyagi’s friend feeling the aftermath of the bombing in Turkey.  Another cancer fighter needs prayers (Simba’s friend).  Big prayers up to a bigger God.

2nd F Opportunities (Fellowship): The Rubicon will be celebrating one year on 4/16.  It will likely be an outdoor picnic family friendly type set up.  More details to follow.

3rd F Opportunities (Serving):  Foghorn(a Rubicon faithful) is putting together a group to serve at the North Fulton Co-op on the 26th.  He would love the help if you are able and willing.  Great way to serve on Easter weekend.  Sunshine is still recruiting for his Tough Mudder team

See you in the gloom!

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