‘One Word’

When: 12/29/15

QIC: Foghorn

PAX (): Crack, Flo, Boomer, Darth Visor, Sketchy, Nacho, Hickory Stick, Transporter, Foghorn, FNG (Hammer), FNG (The Gambler),

Is there a worse feeling than waking to see your alarm has failed you, and you are 15 minutes late to the beatdown when you have the Q? Accountability among this group is such that YHC would rather miss an important meeting at work than to show late to the Rubicon. Damn you fartsack! After a quick exit, and a speedy drive to the Rubicon, YHC finally arrived to take the Q from Crack. No such thing as ‘fashionably late’ with this group..┬áT-Claps to Crack for the warmup! Here’s what went down:


Mosey to creek, grab a rock.. Curls, Crushers, Presses.. YHC makes his glorious entry!

The Thang:

Mosey to Field of Dreams.

Bearcrawl Baseball: Bearcrawl around the bases, 5 merkins at 1st, 10 at 2nd, 15 at 3rd, 20 at home. It burns!

Circle Up for everyone’s favorite.. The Deconstructed Burpee. Squats, Leg Thrusts, Merkins, Leg Thrusts, Repeat.. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. This really starts to suck around number 8.

Sprints around perimeter of Field, with 15 second leg work at Left, Right, and Home. 15 seconds start when the six arrives! Squats in left, Lunges at home, Air Squared in right.

Ring of Fire.. The Q is passed around circle, pick an exercise, in cadence, up to 5.. Q’s choice.
We saw Diamond Merkins, Squat Jumps, Dry-docks, Seal Situps x 2, among others.. plank in between exercises.

‘One Word’: After each exercise, each PAX shares his ‘One Word’ for 2016. So many good words here.. Joy, Fit, Humility, Songstress!, among so many others.. wish I would have recorded all. But the PAX know their word, and we hold each other accountable to it. Be ready to revisit your word this year, and discuss how you are living it..

Mosey to the Flag!

Mary: LBCs, Reverse LBCs, Dying Cockroach, Flutter.. YHC is still 15 minutes behind the PAX, pushes group well past 6:15. Damn you fartsack!

There is always added excitement in the air when we have FNGs at the Rubicon, especially two men of such caliber. Welcome to the F3 Alpha family! Let’s keep pushing the FNGs in our lives to post.

Lots of talk about leaping to other locations.. Cumming and Johns Creek are ripe for the picking. Will continue discussion on a Spring leap, and coordinate details and approach.

Good showing and 2nd F at coffeeteria.

So much gratitude! Prayers for Firebird and Flo’s mom. Prayers for God to continue to use F3 and this PAX as a tool for change, provide opportunities to support and involve the men in our lives.

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