10 were out getting stronger this A/M. Always keep in mind that your aren’t just freed FROM something, but freed TO something. As always honored to lead and thankful to call you guys brothers.
For you were called to freedom, brothers. Only do not use your freedom as an opportunity for the flesh, but through love serve one another.
Quick warm-up lap to catch any late stragglers. Enters Sunshine.
Mosey to the back lot for some quick work:
Squats x 20
***Pause for the disclaimer
Imperial Walkers x 16
Merkins x 15
Mountain Climbers x 20
Mosey over to PC parking lot:
Partner up for…
P1 high planks while P2 runs to the far island 5 burpees, runs back and switch
P1 peter parker planks while P2 runs to the far island 4 burpees, runs back and switch
P1 plank jacks while P2 runs to the far island 3 burpees, runs back and switch
P1 low planks while P2 runs to the far island 2 burpees, runs back and switch
P1 low planks while P2 runs to the far island 1 burpee, runs back and switch
Mosey to the FirePit:
OYO (3 rounds)
10 Step ups with a knee (each leg) or jump ups
**Air chair for the 6
45 Second Plyometric Intervals-10 second rest:
Walk the Block- to the left and back to the right
Side to sides
Broad jump front, three littles back
Back to the flag for some box-cutters (Boomer), Dying cockroaches (Simba), and LBCs (Sunshine)
Prayers up for Miyagi’s friend feeling the aftermath of the bombing in Turkey. Another cancer fighter needs prayers (Simba’s friend). Big prayers up to a bigger God.
2nd F Opportunities (Fellowship): The Rubicon will be celebrating one year on 4/16. It will likely be an outdoor picnic family friendly type set up. More details to follow.
3rd F Opportunities (Serving): Foghorn(a Rubicon faithful) is putting together a group to serve at the North Fulton Co-op on the 26th. He would love the help if you are able and willing. Great way to serve on Easter weekend. Sunshine is still recruiting for his Tough Mudder team
See you in the gloom!