Rubicon Bucket Beatdown

AO: The Rubicon

When: 05/11/2021

PAX: Stiff Arm, Dact, Nomad, False Start, Updyke, Focker, Special K, Turbine, Lefty, Trebek, White Claw, Cookie, Lumbergh, Miller Time, Hanson, Devito, Heiti, Hasselhoff, PitStop, Caffey

QIC: Goat


8 PAX in the High-Intensity group left at 5:15 for their 1 hour BD to do who knows what. I think they may have run to Starbucks and enjoyed a couple of lattes before meeting up with the rest of us at 6:15.

13 PAX enjoyed our own version of High-Intensity with a 20# coupon and our Bucket accountability partner. It did not disappoint. 

After the obligatory speech, “I’m not a professional, not responsible, the city… Modify as necessary…” We jumped right into a quick Warm-O-Rama.

Warm-O-Rama:

Side straddle hops, Imperial Walkers, Weed Pickers

The Thang:

Bucket Merkin Tap

With the bucket upside down, perform 1 merkin. While in the plank position, tap the top of the bucket.

Bucket Squats

With the bucket underneath you, perform an air squat until your butt touches the top of the bucket, then back to the standing position.

Bucket Burpee Tap

Perform a merkin. While in the plank position, tap the top of the bucket, then stand.

With a 20#-ish Coupon

 

Round 1:

11’s

10 Bucket Tap Merkins at one end of the parking lot.

Run to the other side of the parking lot and with your coupon

1 Maintain the Squatting Position and perform Curls with your coupon

Run back to your bucket

After completing the set of 11’s, run a lap around the perimeter of the parking lot.

 

Round 2: 

11’s

10 Bucket Squats at one end of the parking lot.

Run to the other side of the parking lot and with your coupon

1 Maintain the Squatting Position and perform Front Arm Raises with your coupon.

Run back to your bucket

After completing the set of 11’s, run a lap around the perimeter of the parking lot.

 

Round 3:

10 Bucket Tap Burpees at one end of the parking lot.

Run to the other side of the parking lot and with your coupon

1 Maintain the Squatting Position and Press Out and Press-up with your coupon.

Run back to your bucket

After completing the set of 11’s, run a lap around the perimeter of the parking lot.

COT:

Praise for Convergence

Praise for No Longer Bound

Prayer for Pit Stop and Hasslehauf’s Mountain Climbing Trip

Naked-Man Moleskin:

An absolute honor to lead this morning. The Rubicon was my introduction to F3 and I will forever be grateful.

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