
Invention of the BUR-DONK-PEE’s
AO: Rubicon
When: 2025-01-16
QIC: No-See-Um
PAX (10): Cookie, Deep dish, Devito, Groundhog, IKEA, MillerTime, Schnitzel, Special K, Sweep3r
Preamble:
The Rubicon slack channel was a little quiet this week. Men were (are) evidently still trying to thaw out from the weekend's snowy/icy weather. No matter though as 10 pax posted ready to kick off their morning at The OG AO of The Alpha region!Warm-O-Rama:
Over and through the Cheese-Grader doing some High Knees, Butt Kicks, Side Shuffles, Karaokes then some of the usual finished off with Motivators from 5 down to 1 (IC). Oh and there were Burpees done periodically (only 5 of them) in between warm-up exercises.The Thang:
Moseyed over to mini-track near the Alpharetta Community Center. Burpees for the six.- Lt. Dan's around the track 1 Squat: 2 Lunges, 2:4, 3:6, 4:8, 5:10
- 11 Flutters at track
- 10 Burpees with Donkey Kick at the wall
- Then 9 Flutters, 8 Burpees w/ DK's, etc.
- 5 Burpees
- 10 Diamonds
- 15 SSH
- Walk it out for half a lap with OH Claps, Air Presses, Imperial Walkers. Next mosey to the concession stand wall or some Wall Sits while 2 pax at a time ran out front and performed 10 Monkey Humpers .... pax were encouraged to Create Some Friction!
- BTTW - last man standing (MT as usual held up his bony-ass slim frame longer than everyone).
COT:
Announcements:- NLB Beat down and Breakfast this Saturday. 6:30 Workout & 7:20 Breakast hosted by Paragon out of F3 Cherokee.
- YHC's dad and continue recovery from heart stent
- Sweeper's dad and cousin Sarah.
- Deepdish's wife's uncle.
- Cookie's employee who passed away at 35 earlier this week.
Naked-Man Moleskin:
TNT was on the topic of Gratitude and how important it is to have a mindset of being thankful and looking at the positives of your life. Gratitude is a choice and one you have to put in time to get better at. The habit of gratitude is best practiced daily. Here are some ways to help build the habit:- Add gratitude to your prayer time.
- Journal prayers of gratitude
- Practice gratitude on your commute to work
- Get an accountability partner and text your gratitude list to each other.