Gut and Lower Body Crush

AO: The Rubicon

When: 07/29/2021

QIC: Caffey

PAX (18): Cookie, Updyke, No-See-Um, Pinkey, Focker, Special K, Wham-O, FannyPack, Lumbergh, Mayhem, Cart Path, False Start, Zohan, Lefty, Hollywood, Red Ryder, MillerTime, Caffey


My second Q at the Rubicon, and I think everyone was anticipating another burpee-o-rama. However, my upper body has been feeling crushed lately, and my wife mentioned she was doing a gut and butt week, so I called an audible and decided there was no better time to focus on the gut and lower half of the body. We started the BD at a “balmy” 76 degrees (as reported on the way to Rubicon), and it seemingly only got more humid as the BD progressed.

2 pre-runners, who apparently missed each other by only moments.


Started with a quick run to the flag for warm up, with butt kicks and high knees during the trip to the flag. Then, we started the warm up with the following:

  • Weed picker: 10
  • Toy soldier: 10
  • Imperial walker: 10
  • Side straddle hop: 10

The Thang:

After completing the Warm-O-Rama, everyone moseyed over to the rock pile by the playground to grab a medium to large coupon, find a partner, and mosey over to the concession stand area for Thang 1.

Thang 1

This partner exercise began with Partner 1 doing a wall sit, while Partner 2 does the exercise. Once complete, the partners switch (Partner 2 does wall sit while Partner 1 is doing exercises) and once Partner 1 completes the exercise the partners run a lap together before moving on to the next exercise. Below are the first three exercises:

  • Squats with coupon: 25
  • Mountain Climbers: 25 (alpha)
  • Lunges with coupon overhead: 25

After these three exercises, we switched from wall sit to low planks but kept the same cadence of one partner doing low plank while the other is doing the exercise, switching, and then running a lap together. Below are exercises 4-6:

  • J Lo’s: 25 (alpha)
  • Calf Raises with coupon: 25
  • Freddy Mercury: 25 (alpha)

The fast guys who finished early completed some step ups while waiting for the 6.

Thang 2

We started with a quick Indian Run around the field of dreams to catch our breath, and then moved on to Thang 2. Thang 2 was 11’s on the big hill near the field of dreams, with the exercises being No Surrenders and Big Boy Situps. Starting with 10 No Surrenders, running up the hill, and 1 big boy. Progressing through this (9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 9-2) until we got to 1 No Surrender and 10 big boys.

Most of the fast guys did some ab exercises while waiting on the 6, but I noticed MillerTime doing some Merkins and it gave me an idea for Thang 3.

Thang 3

We moseyed over to the pavilion (MillerTime gave it a few names, but I can’t remember them for the life of me) where we started with 20 Derkins (feet up on the benches) and moved right into doing 20 Bulgarian Split Squats (20 on each leg).

We finished it up with 20 more Derkins and 20 LBC’s before heading back to the flag with 2 minutes to spare.

Someone must have been in utter shock that we did no burpees, so they called for some burpees to finish out the time remaining in the BD (we did 7, no 8).


We had announcements about the upcoming convergences and the last day to order shirts. We also had prayer requests for a PAX’s brother and sister in law, who recently had a miscarriage, and for the young child of another PAX’s friend who is going through some tough medical issues.

Cookie brought the TNT today, and talked about a book he is reading called Finish. I have not read it, but it is intriguing as the description given was to set smaller goals that you can actually finish to begin that progression moving forward.

Naked-Man Moleskin:

Always a pleasure leading and growing physically and mentally with this group of HIM.

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