200 in 20 and some other stuff

When: 01/16/2018

QIC: Flo

PAX (): Sunshine, Radar, Haha, MillerTime, Moonshine, Bluesteel, Cookie, Devito, Southwest, Scar, Spandex, Turbine, Special K, Krueger

15 PAX hit the #gloom with all they had this morning braving the 27 degree temp.  It was great to be back at the Rubicon where it all began for me over 2 years ago.  The faces are different, but the vibe is great.

Here’s what happened:

Warm-up mosey to the flag for some Side Straddle Hops, Mountain Climbers, and Arm Circles (All IC)

Indian Run over to Grits Pavilion for some 200 in 20 action.  This consisted of 20 one minute rounds.  Each PAX was responsible for 10 squats, 10 merkins, and 10 crunches for each round.  The PAX could “make it their own” and choose the type of squat, merkin, and crunch they did each rounds.  Dial it up or dial it back based on fitness level.  If you had time to spare, then you actively recovered (SSHs, boxer shuffle, etc.) until the next round started.  Sad to report that we had some technical difficulties with the timer app, but the music played.  Also, YHC’s timing is as good as a swiss watch anyway.

Mosey back to the starting lot for some Lungecides.  Round 1  regular run and regular lunge 6/8/10 at the turns.  Round 2 backwards run and backwards lunges 6/8/10 at the turns.  Round 3 side shuffle right and a right lateral lunge 6/8/10.  Round 4 side shuffle left and a left lateral lunge 6/8/10 at the turns.

Back to the flag for some round robin mary time.  This is where Haha tried to kill us.  Some other PAX did too.


  • The Milton LAX time has a fundraising run this weekend.  check out miltonlax.com
  • Haha and MillerTime are doing a trail run next month near Athens.  Hit them up for details.
  • F3 Alpha will be partnering with Promise686 again to be part of the annual TOUGH fundraiser.  Check out www.promise686.org to learn more about this organization and contact Sunshine for more information. Promise Tough Campaign: Race Day @ Sat Apr 14, 2018 7:30am 10 Monroe Jersey Road Southeast Covington, GA 30014)

COT: Prayers lifted for our group and our individual places of influence.  Specific prayer for Moonshine’s pastor’s MIL, Connie.  Cookie shared a praise for little Owen’s quick Flu recovery.

YHC learned today that it is perfectly legal for me to bow hunt off my back porch in Fulton.  #themoreyouknow

I personally invite any and all Rubicon faithful to come see us at #thehooch!  Aye!



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