Rubicon – A Kotters Q Comeback

This was my first Q in quite some time (Kotters).  I decided the best way to blow it out would be to ruck the Sidney Lanier bridge with Bundy, then get after it.

It went a little something like this…..

COP

Jeff Imperial walker X 20
Hillbilly walker x 20
Little baby arm circles forward X 15
Hold
LBAC backward X 15
Hold
Prisoner squat X 20
Moroccan Night Club X 15
Chinooks X 15

Slowzy to the tennis courts

4-Corners
Deconstructed Celebration Burpees OYO
15 – 1st Corner: Squats
15 – 2nd Corner: Leg thrusts
15 – 3rd Corner: Merkins
15 – 4th Corner: Jumps

4-Corners
Deconstructed Celebration Burpees OYO
10 – 1st Corner: Squats
10 – 2nd Corner: Leg thrusts
10 – 3rd Corner: Merkins
10 – 4th Corner: Jumps

4-Corners
Deconstructed Celebration Burpees OYO
5 – 1st Corner: Squats
5 – 2nd Corner: Leg thrusts
5 – 3rd Corner: Merkins
5 – 4th Corner: Jumps

Half Dora 1,2,3
Partner1:
Calf raises (100)
Mtn Climber (200)
Squats (300)
Partner2:
Mosey/Ruck around tennis court

Closing time
Little baby arm circles forward X 10
LBAC backward X 10
Moroccan Night Club X 10

Prayers for Bundy’s family as they are going through multiple health issues.

Prayers for Bearded Millennial, Heehaw, Hammerhead, and Twinkle Toes as they go destroy the Jax GoRuck event this weekend.

Come out and support Rubicon.

-Nomad

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