Rubiconians Will Not Melt :)

AO: Rubicon

When: 2021-09-17

QIC: No-See-Um

PAX (17): Caffey, Cookie, Devito, False Start, FannyPack, Focker, Hollywood, Isner, Lefty, Lil Hurt, MillerTime, No-See-Um, Pinkey, PitStop, Red Ryder, Special K, The Kid


Not even a light drizzle as the clock struck 5:30 In The Gloom this am so NO parking decks for this crew. "We won't melt" as YHC stated the night before so 17 pax were ready to go and after disclaimer given time to get after it.


Moseyed to the flag pole and the usual type warm-up activities including: SSH, Imperial Walkers, Mtn. Climbers, Merkins, Windmills, Arm Circles, Covids.   YHC had a Circle Burp written down on the Weinke but forgot about that...damn it!!

The Thang:

Mosey to the field near the Waggy World Paw Park for some extended warm-up sorta....
Bear Crawl/Side BC/Crawl Bear/Side BC
To the big wall for the following IC:
  • Wall Jacks x 15 (Think Plank Jacks but in the BTTW position)
  • Duck Walks
  • Monkey Humpers x 15
Sprint back and R&R.
Then 3rd set with Spider-Man Crawl instead of Duck Walk!
*Miller Time wanted something challenging today, but the guy is a beast so not sure how tough this was for him.....but gotta give credit to Sand Wedge from F3 Augusta for the Wall Jacks. He wanted to throw a shout out to one of F3 Alpha's REAL OG's in Mufasa!!!
11’s at the FOP:
-Bonnie Blair’s/Burpees starting at foul line with run in between to 2nd base and back.
Rock Work: Challenge yourself men with your rock selection!
Curls x10
Goblet Squats x10
Skull Crushers x10
Lunges x10
3 total rounds
*Devito with a boulder choice Mr. America would be proud asked for some extended time but had to cut it short b/c of timing :)


  • Caffey and M expecting third child so BIG congrats and prayers for safe pregnancy.
  • F3 Alpha #HIM with safe and successful BRR race this past weekend.
  • No-See-Um's oldest 2.0 struggling in middle school with behavior, attitude, etc.
  • Blood Drive today and great turnout by the men of F3 Alpha by all accounts.
  • Burpees for Autism event October 3 at Lucky's in Roswell.  See Devito for more details.

Naked-Man Moleskin:

Great group TNT started by Red Ryder revolving around 2.0's and spending quality time with them. As Hollywood mentioned, 'Focus on the ENERGY you give instead of the Time'.   Honored to lead this group of F3 Brothers! -Aye

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