Back in the Groove

AO: Rubicon

When: 2025-04-15

QIC: FannyPack

PAX (07): Cookie, Devito, FannyPack, IKEA, lumbergh, Schnitzel, Special K

Preamble:

Picked up the open Q slot last minute because I felt guilty for blowing off the Black Widow last Saturday.  Let's go!

Warm-O-Rama:

Mosey over to the cheese grater and meander around with
  • highknees and
  • butt kickers.
Circle up for
  • SSH
  • windmills
  • weedpickers
  • Imperial Walkers
  • world's greatest stretch
  • arm circles
  • M. Phelps

The Thang:

Mosey to the coupon pile by the pool for a few rounds of Grinders.  3-man teams, one man at either end doing an exercise and the third traveling between.  The traveler relieves the guy at the other end so that all three are swapping positions throughout.
  • Round 1:   [Curls]   <-Rifle Carry->   [OH Press]
    • Run a lap around the Cheese Grater.
  • Round 2:   [Bent Rows]   <-Rifle Carry->   [Skull Crushers]
    • Run a lap around the Cheese Grater.
  • Round 3:   [Coupon American Hammers]   <-Rifle Carry->   [Thrusters]
    • Run a lap around the Cheese Grater.
100 Burpees:
  • Return the coupons to the pile
  • Gather round for 10 burpees, EMOM, for 10 minutes.
  • YHC noted that 100 burpees was much easier at the end of MABA than today
Mosey back to the flag.  

COT:

  • Prayers for Cookie's sister who is having surgery today,
  • Prayers for Schnitzel's neighbor who is having heart issues that are difficult to diagnose
  • Reminder on Thursday's Rubicon 10-yr anniversary BD
  • Reminder on upcoming Convergence.
  • Looking for a runner for SMR.

Naked-Man Moleskin:

It's a privilege to get to work out with this group; encouraging, growth-oriented, positive; side-by-side though at differing fitness levels, ages, and places in life.  Thanks for the push to get better today.

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