4th Anniversary of Rubicon and F3Alpha

Preamble:

Lumberghathon continues and I was part way through my planning on the workout when it was put out that today was going to be the 4th anniversary at Rubicon. A little rework to work in a theme and we can make a solid routine to celebrate this milestone.

Three total for pre runs including some laps to see if anyone would answer the 5:10 or 5:20 call. (They did not)

Warm-O-Rama:

A brief lap around the lot with some side and back running and a circle up.

16X SSH
16X Weed Pickers
16X IWs

The Thang:

To the FOD

We will do a version of 4 of Diamonds. An exercise at four points around the field (end of foul line, mid field, foul line, and home plate) with increasing reps with each exercise.

4 X Burpees
8 X Jump Squats
16X Merkins
32X LBCs

We incited some chatter along the way by remembering some guys. People called out who EH’d them and who was their first Q.

A slight variation for the countdown. Run the base lines backwards. Mosey the outfield line.

32X Arm circles
16X Mountain Climbers
8X Freddies
4X Burpees

I need a time trial for an upcoming Q. We mosey the outfield which clocks in at about 1:10-1:20 for the PAX.

Back to the flag for 6MOM
4*4 = 16 reps each

COT:

Prayers for searching for a house for Stifler
Prayers for Tophats wife and her back
Convergence Saturday (Check slack for some changes to the schedule but BD at 7 at North Park)

Naked-Man Moleskin:

Miller Time shared a TNT from David Goggins. Strength and speed training is nothing if you don’t get your mind right. You can freeze facing the challenge you thought you were preparing for when you haven’t trained your mind to be ready for the work. That will truly help you accomplish what you want.

Here are the PAX who made it out for the 4th anniversary (plus Jackalope behind the camera). Shout out to Cookie for donuts and coffee and who continues to challenge us to make things new at Rubicon.