Here we are again….Flop Returns

AO: Rubicon

When: 2024-10-03

QIC: False Start

PAX (12): Cookie, Deep dish, Devito, Focker, Groundhog, Lil Hurt, lumbergeuse lumbergeuse lumbergeuse, MillerTime, Special K, Trebek, uga

Preamble:

5 Years of F3, so only appropriate to bring back Flop for another BD.  You'll have to be there to know what the means, so stay tuned for Year 6.  MT suggested we keep doing this until we're too old to complete it...I agree, but we're going in a different direction apparently! True to form, No See Um was scared back in 2022, so he didn't return in 2024.  It's OK buddy, I won't take it personally.

Warm-O-Rama:

Mosey over to the flag pole with some but-kickers and high knees along the way.
  • SSH
  • Hillbilly
  • Weedpicker
  • Arm Circles (forward & backward)
  • Covids
Mosey to the track.

The Thang:

The Thang #1 Complete each exercise below with a run around the track in between for a F.L.O.P. mile.
  • Flutters x25 (alpha count)
  • Lunges x50 (single count)
  • Overhead Claps x75
  • Plank Jacks x100
Once done we moseyed over to the rock pile for a ‘lifting & traveling coupon’ and down to the Field of Dreams. The Thang #2 My first BD was Week 4 of IPC 2019, so I continue my yearly variation on that.
  1. 100 cumulative reps of Merkins or Squats (w/ coupon)
  2. Rifle carry your coupon out to the centerfield fence and back
  3. 100 cumulative reps of Curls or Coupon Swings
  4. Rifle carry your coupon out to the centerfield fence and back
  5. 100 cumulative reps of Rows or Lunges
  6. Rifle carry your coupon out to the centerfield fence and back
We must be getting better each year, as we had 5 extra minutes, so we completed some Mary back at the flag:
  • LBCs
  • Gas Pumpers
  • Fire Hydrants
  • Supermans
  • Rosalita
Deep Dish told me that he was tired of burpees from this week.  I said that no burpees were in the planned BD, so I added 2 OYO at the end just for fun!

COT:

Gwinnett convergence this weekend 10/5 Ruck CSAUP on 10/26 at Nirvana Santa Ruck on 12/14 - more details to come Prayers for those affected by Hurricane Helene, thanks to everybody for the donations, and shoutouts to Cookie & Trebek's companies for matching donations!  

Naked-Man Moleskin:

I'm a broken record this time of year, but am incredibly thankful for each of you men.  I appreciate the push as well as the support you all give and look forward to every event and BD.  Hopefully there are many more to come!

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