The lucky 7’s Superset extravaganza

AO: Rubicon

When: 2023-11-14

QIC: Valley Girl

PAX (16): Avis, Deep dish, Devito, False Start, Focker, Isner, Lefty, Lil Hurt, No-See-Um, Pinkey, Red Ryder (D Mack), Special K, Trebek, uga, Aldi - Downrange

Preamble:

I try to get down South to the Alpha once in a while and the HIM of Rubicon blessed me this morning with 15 men.  Aye!

Warm-O-Rama:

WMH, WP, SSH, Good Mornings

The Thang:

Started with some Catch Me If You Can from the flag to the Baseball fields.  Partner up, P1 mosey's while P2 does 3 burpees, runs to catch up then flip. Had the board set up at the concession stand for some supersets and a little bit of running. Each set was 2 exercises. 7 reps of each, alternating back and forth, then 6 reps, 5 reps, 4...down to 1 then run to circle and back. Go to next set. 7-6-5-4-3-2-1....run to circle and back...etc. Burpees / BBSU Donkey Kicks / Jump Squats Mercans / Plank Jacks Step Ups / Bonnie Blairs Bodybuilders / Gas Pumpers Dercans / Mtn. Climbers Bench Squats / Groiners Wide Mercans / Dolly's Back to flag for flutters, box cutters, and LBC's

COT:

Chili Ruck this Sunday at 1pm Windward sports park over to Jekyll and back Santa Ruck coming soon, more details to follow on Slack Self defense class coming up -  Red Ryder for details Holiday prayers for everyone

Naked-Man Moleskin:

Thanks to Aldi for coming down range from North Carolina So many awesome groups of F3 men within a short drive around the Atlanta area. It means a lot to me to get out and see PAX that I don't see often.  It really is an amazing organization.  I vow to get to more beatdowns in the Alpha region.  Huge thanks to the men of Rubicon for letting me come down and hopefully I gave them a good workout.  AYE!!

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