Back at the Rubicon!

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22 PAX strong (which oddly enough was close to the temp this morning) at the Rubicon.  11 Brave souls decided a pre-run was in order, and I can only hope their legs are feeling it.  YHC was recently reminded how little times he had posted at the Rubicon in the last three years and was “encouraged” to return.  Cookie was willing to let me secretly grab the Q and YHC rallied some Hooch boys to join him.  Stifler knew about it b/c he posted with us yesterday, but promised not to tell.  You can always trust a man that doesn’t where sleeves.

Full disclosure:  YHC had something else planned for today, but decided against it based on the amount of lactic acid sitting in the muscles between belly button to head.  Thanks Tigger, nice VQ.  Audible play for some leg work.

Warm-up:

Mosey lap with some high knees, buttkickers, and side shuffles then over to the flag for some:  SSHs, Mountain Climbers, Copperhead Squats, Half Burpees, and more SSHs.

Thing1- Mosey over to the playground area for some downward Elevator work- At the wall we did donkey kicks and over by the bridge we did Monkey humpers.  10-10, 9-9, 8-8, 7-7, 6-6, 5-5, 4-4, 3-3-, 2-2, 1-1.  Mary exercises for the six.

Thing2- Lungicides- back near the flag

  • Regular Mosey with alternating lunges (5-10-15) at the turns (3 of them)….air chair for the six
  • Backwards mosey with backwards alternating lunges (5-10-15) at the turns (3 of them)….air chair for the six
  • Side shuffle mosey (leading with the left foot) with side lunges  (5-10-15) at the turns (3 of them)….air chair for the six
  • Side shuffle mosey (leading with the right foot) with side lunges  (5-10-15) at the turns (3 of them)….air chair for the six

5MOM- round robin style

COT:

**Sunshine challenged the PAX to join him in the tough campaign.  We are trying to fill up the place with F3 men.

 

Tough Campaign

**Prayers up for work and for injured nieces.

PAX: Ballboy, Cookie, Stifler, Tigger, MillerTime, Homer, Zima, Jackalope, Tophat, Devito, Pellets, Sunshine, Lumberg, Mayhem, Lowes, Pinky, Tribec, Popper, Pitstop, Special K, Saint 20.

QIC: Flo

Honored to lead and be encouraged by you men!

 

SYITG

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