F3iversary and last day of 51

AO: Rubicon

When: 11/17/2022

QIC: Scar

PAX (16): Avis, Cookie, Devito, False Start, FannyPack, Jump Seat, Krueger, Lil Hurt, lumbergh, Mayhem, MillerTime, No-See-Um, Pinkey, Special K, Trebek


It has been awhile since my last Q and I wanted a simple yet effective 45 minutes. No better place than back to “The Rubicon” to do it.


Quick disclaimer at the flag, mosey to top parking lot for some –

SSH, Weed-pickers and Imperial Walkers

The Thang:

Today was simple, it was cold we would move around, no coupons or props needed. I did have some technology challenges early on with my playlist, so much easier back in the day with a cassette tape.

4 rounds near the Rubicon pool with a little run in-between to keep the heart rate up. Not much mumble chatter so I assumed everyone was enjoying it.

20 Squats

40 LBC’s

20 Mercans

10 Burpees Take a lap


40 Squats

40 LBC’s

20 Mercans

10 Burpees Take a lap


60 Squats

40 LBC’s

20 Mercans

10 Burpees Take a lap


80 Squats

40 LBC’s

20 Mercans

10 Burpees Take a lap

Waited for the six and a little Mary in-between. We moseyed a short distance over to parking lot and started our next round.

40 Flutter Kicks

30 American Hammers

20 Walking Lunges

10 Carolina Dry Docks

100 Meter with a sprint, side shuffle and backwards run component.

We completed 4 rounds of this set. With a few minutes left we hit the final exercise which was burpees for time. This was well received by all and put us closer to that daily 75 burpee count we all strive for at F3.


Santa Ruck donations and logistics for December 10th. Pinkey is going for world record burpee versus food donation weight, lets get those pictures in please?

Thanksgiving day flag football at “The Gladiator” again this year. More to come on that.

Prayers for all during this holiday time, Fanny Pack has a new teenager in the house.

Naked-Man Moleskin:

It was really great to get out  to “The Rubicon” today. My last day of being 51 and my 5 year Anniversary of F3. Thank you to Spandex for bringing me out all those years ago and to all the men from day 1 for making me feel welcome and part of a “Cult” I never knew I needed until I did. This has truly been an amazing influence in my life, many positive things to take away and many positive role models and inspiration from every one in F3. I am grateful and humbled to be part of this.

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