Spiced Rum Squats, Bojangles Biscuits, and Burpees…Oh my.

Warm-O-Rama:

Disclaimer and linebacker shuffle in the parking lot over to the flag – SSH, Copperhead Squat, Weed Pickers and Imperial Walkers

The Thang:

After a quick Warm-O-Rama, it was time to mosey over near the baseball fields where the planters are located.

Round 1: It has been 25 years since the Braves won the World Series and 72 years for my very own Cleveland Indians.  Consequently, we started with 25 Spiced Rum Squats and 72 Calf Raises.

For the next round, had we gone with reps associated with the last time the Falcons and Browns won the Superbowl, we’d still be at Wills Park.  Instead, we went with 28-3 reps respectively (sorry, Falcons fans…I couldn’t help myself).

Round 2: Mosey over to the track, let’s really dig in and start with a modified Bojangles Biscuit topped off with a heaping dose of respect to Officer Hightower.

Four laps around the track.  Start off with 10 Burpees (traditional) and with each lap completed the PAX stepped up their game with the following:

• 10 Body Builder Burpees (3 plankjacks)
• 10 Triple Merkin Burpees (3 pushups)
• 10 Triple Jumpsquat Burpees (3 jumpsquats)
• 10 Bring it all together Burpees (3 plankjacks, 3 pushups, 3 jumpsquats)

PAX who finished early and earned some extra credit with a round or two of mary.

Round 2.5….what could have been a simple mosey turned into what felt like a rather lengthy Hallelujah Mosey over to the Pool Rock Pile

Round 3: Grab a coupon and let’s get our Gorilla Complex going

• 8 curls
• 8 overhead press
• 8 skull crushers
• 8 Bent Rows
• 8 Merkins

Rinse and Repeat 3X

Round 3.5…let’s return the coupons and mosey around the corner to the parking lot straightaway back to The Flag.  The AYG Sprint was won yet again by……Trebek.  Respect!

A few rounds of mary (dying cockroach, crunchy frog, dolly, merkins, buzzsaw, and a few more I can’t remember).

Naked-Man Moleskin:

Praise to all who attended Convergence this past Saturday and extra Praise to those who helped organize and lead their respective Q stations (Ha Ha, Swiper, Devito, Boomer, Inseam).

Prayers to those men who started their day with a proper F3 BD and for all those not able to make it, those who may be struggling.  Here’s the men of F3 out there making an impact at home, in their community, and around the world.

I’m proud to have had the opportunity to lead the men of the Rubicon with VQ today.  Still feeling the burn from Convergence and a Swiper Grindstone Q on Monday, let’s put this one on the list as well.