Tortoises & Hares

AO: The Bound

When: 05/20/2023

QIC: No-See-Um

PAX (15): Avis, Elvis, Lil Hurt, Mater, Shroot, G-Baby, Jump Shot, Lil Foot (FNG/Bound), Training Wheels, Takedown (formerly Do Work), Yellowstone, Lasso, PM, Biebs


Rubicon’s hosting for the NLB beatdown this month and a great morning was started with 5 pre-runners ready to go at 6:00 am.


YHC was able to get his 2.0 (Do Work) up and moving in time to make this Saturday early morning beatdown. He didn’t know it, but he’d be getting re-named today with the help of the NLB crew.


Mosey across road to grass field for the usual warm-up stuff plus a some 21’s. First one was a fail so some burpees for the penalty. Second one was pretty much dead on so back to the flag for the main event.

The Thang:

This or That took place on the bball/pickleball courts where there were exercises written on each court and pax chose which one to go to from the list below.
  • Vanilla or Chocolate
  • Thor or Ironman
  • Taylor Swift or Beyoncé
  • Braves or Dawgs
  • Run or Ruck
  • Family Guy or The Simpson’s
Tortoise’s and Hare
-stole this from Mayhem and it is a good one. We split into three groups and rotated with the loop being up/around the roadway through NLB’s campus.
  • Run
  • Bear Crawl
  • Curls x10 then Rifle carry


  • Run with Burpees x3
  • Walking Lunges
  • Bent Over Rows x10 then Rifle Carry
  • Run with Burpees x5
  • Imperial walkers
  • Squats x10 then Rifle Carry
With time getting close, straight to the courts for a few minutes of Mary and then it was time.


  • Welcome to one FNG, Lil Foot, who believes wholeheartedly in Big Foot, UFO’s and that Lee Harvey acted along.
  • Do Work, YHC’s son, was renamed Takedown as he is on the verge of joining the WWE superstars soon.
  • Prayers for this group of NLB men fighting every day to become better versions of themselves.
  • Also thankful for Red Ryder for taking care of the breakfast this morning and ALL the Rubicon men for donating to the cause…..even if you all fartsacked this am and didn’t show up to the The Bound 🙂

Naked-Man Moleskin:

  • Great morning of sweat, laughter and hard work on the NLB campus.
  • These men truly do love F3 and love getting together as you can see it on their faces.
  • YHC also brought some watermelon and it was a big hit as there may have been three tiny pieces left at the end.

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