I pressured the region to move to a Q sheet for signups, so I have felt obligated to put my name down a few times here and there.  My date came up and I decided to bring a little Wreck beatdown that is becoming a regular to the Rubicon. A sweet little girl named Cindy.
17 Pax showed up, some without gloves, but extras were on hand.  Thanks GOAT.  With one minute prior to start I dropped my tailgate and revealed the party favors, 28 pound lovely’s.  Party favors were passed out and it was time to mosey Cusak style. (Reference “Say Something…” most iconic scene)

Slow mosey to the pool parking lot for the Warmup

  • SSH 20 IC
  • Cindy Swings 10 IC
  • SSH 15 IC
  • Cindy Swings 10 IC
  • SSH 15 IC
  • Romanian Deadlift 10 maybe 15 IC
  • SSH 15 IC
  • Romanian Deadlift 10 maybe 15 IC (I should really write these things down)

I knew it was getting good when some guys were already feeling it.
Moving on Cusak style to the other end of the parking lot where we broke in the new black top.

The Thang

  • 5 Blockees (burpees with the block), sled push halfway, 5 blockees, sled push to the other end, finishing with 5 more blockees.
  • Flutter kicks with blocks overhead for the 6
  • 10 merkins, sled push halfway, 10 merkins, sled push to the other end, finishing with 10 more merkins
  • Low dolly with blocks overhead for the 6

Had one more sequence in mind, but I wanted to get to the next circuit.

  • Slow mosey Cusak style further from the truck, which was noticed by some and outwardly expressed. At the stopping point Cookie made a party foul and dropped his party favor a little too hard.  One down.

    Pair up. #1 farmer carrys two blocks up and around the flag and back.  Every time you drop the blocks performs 20 merkins.
    While #1 is on the route, #2 will begin DORA 1,2,3

  • 100 BBSUs
  • 200 single count American Hammers
  • 300 LBCs
    When #1 gets back #2 picks up the cinder blocks and #1 takes over on the DORA count.
    Everyone got at least one farmer carry in and most guys finished DORA.

Cusak back towards the flag with one stop for a long sled push.

We made it back with very little time for Mary
Could have been some LBCs (for those that didn’t finish) then some Flutters and 6 inches to finish it off.


  • GrowRuck this weekend for about 11-12 Alpha Pax
  • Annual flag football coming up Thanksgiving week @ Widowmaker – Get w/Cookie – older 2.0s welcome
  • Saturday trail run group in Roswell – probably becoming F3 Hog Wallow
  • Be on the lookout for some PBJ workouts that have apparently been a good time in Roswell, as well as some one off, every now and then, more intense WOs pushing the pace (F3Pacers?.. not sure)

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