For me? You shouldn’t have…

AO: Rubicon

When: 05/25/2023

QIC: lumbergh

PAX (14): Avis, Cookie, Deep dish, False Start, FannyPack, Focker, Groundhog, Irene, Lil Hurt, No-See-Um, Pinkey, Special K, Trebek


Made a swap with a certain pax (who as it turns out likes to treat Q-ing like the NFL draft and just trade away all his picks) and so I am hitting my birthday Q a week early. I encouraged Pax who would be there and not be there to send me presents in the way of something from the exicon. Everyone came through with some awful stuff and things I had never even heard of.

Irene and I back out for a prerun and some good catching up


Mosey up the lot and do some SSH, IW, WP, arm circles.

Picked the first exercise from the beer box to see where we would be headed. FOD it is

The Thang:

Immediately started with Avis’ choice of 8 count body builders. Picked a second for E2K and turned it into 3 rounds between baselines of 5 of each.

Next up with 11s on the same stretch. Donkey Kicks and LBCs

I am beginning to fear these light rep counts and exercises are not challenging enough. Turns out that is about to change.

Out to the hill where Speedo sent his regrets and what turned into the most grueling of the day. Bear crawl up and down the hill. Every three steps do three mercans. Slippery grass and nearly tumbling head first but one round of that is just fine. Monkey Humpers at the top and bottom (Thanks Birdie)

Off to the playground and partnering up. one pax doing the Dirty Handshake on the low playground wall and the other doing a Pull up Squat (1 pull up, 1 squat, 2 pull up, 2 squat, 3, and 3) 3 rounds for each pax

Then a Mucho Lego. This is a good one. 5 narrow squats (sundress appropriate? [no judgement, be who you want to be]) 5 regular, 5 wide, and Alpha Bonnie Blair. once again 3 rounds.

Back to the flag. A round of Jackees (or is it Jack√©e from tv show 227?) and a round of Absolutions (which I kept pulling and rejecting earlier in this workout) Probably would have been better on FOD but that wasn’t what was written down.

An attempt at Dr. W from Caffey. a terrible 8 count mary and Captain Thor to time (giving 7 rounds)

Plenty left in the box for next time. Apologies if I didn’t get to yours or looked at it and then ignored it.


Murph is Monday 0700 in DT Alpharetta.

Give blood for my birthday next Friday.

Prayers for Cookies step-dad on recovery

A good TNT about how to work together to catch crabs (I may have misunderstood the point)

Naked-Man Moleskin:

Always a pleasure to lead and celebrate the wins of others

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