DATE: 2024-04-22

AO: rumble

Q: CDC

PAX: Frodo, Sharpie, Mr Rogers, Yogi

FNGs: None

COUNT: 5

CONDITIONS: A slight chill at 50 degrees F

WARMUP: We just jumped right in.

THE THANG:

20 Burpees OYO

SSH x 20 4CT IC

Mountain Climbers x 20 4CT IC

Box cutters x 20 4CT IC

Mosey to Rumble Hill

5-4-3-2-1 Merkin Hill Work

Run to bottom of hill and perform 5 merkins. Run to top of hill and perform 4 merkins. Continue to ladder down to 1 and then back up the hill.

Mosey to Back of School

25 Big Boy Sit-ups

Bear crawl around parking lot (or modify as needed)

25 Step-Ups each leg

Bear crawl around parking lot (or modify as needed..YHC switched to crab walks halfway through)

25 Big boy sit-ups

Mosey to Rumble Hill

1-2-3-4-5 Merkin Hill Work

Like before, except ladder up.

Mosey to Launch Pad

Box cutters x 20 4CT IC

Mountain Climbers x 20 4CT IC

SSH x 20 4CT IC

20 Burpees OYO

ANNOUNCEMENTS:

Recon Ruck rescheduled to May 5th, 2-4 PM

F3 Florence 10th Anniversary May 18th

Watch out…Frodo has BackToBack Rumble Qs this week on Wednesday and Saturday

PRAYER REQUEST:

Wee Man’s M, Kim Packard, as she travels to Erbil, Kurdistan, April 25-May 10 for a mission trip.

BOM: CDC

MOLESKIN:

Palindrome: A word, phrase, number, or other sequence of characters which reads the same backwards or forward. Allowances may be made for adjustments to capital letters, punctuation, and word dividers (or F3 exercises).

Examples:

Race car

Mr. Owl ate my metal worm.

Do geese see God?

Was it a car or a cat I saw?

Today is 4/22/24…what an awesome palindrome! I did make a mistake…this is iteration #4, not #3 as I posted in the preblast. The history of my Palindrome workouts date back to the first at Southpaw in 2016. (before South Paw became South Paw again…again.) The next was on 7/17/17 and the last was on 1/2/21.

It was a great time today brothers. I appreciate all of you having some fun with me, being thankful together for having such a great hill to run up and down, and in general, not revolting at any point. It’s good to be getting a little closer to a CDC standard…so Qs can only get harder from here on out.

Keep EH’ing and keep Accelerating. I’m looking forward to making an Impact in our Community with you! SYITG!