Date: 2025-06-25

AO: rumble

Q: Web

PAX: Schnitzel, Sharpie, Frodo, Bionic, Bishop

FNGs: None

COUNT: 6

Conditions: Muggy

Warm-Up:

Take a lap around the school

Do the exercise and then mosey to the other side of the parking lot:

1. 10x SSHs IC

2. 10x 2 ct. Side Lunges OYO

3. Glute and Piriformis Activation (Pull your leg up to your knee which should be slightly bent then take a step making sure to wallk towards the other side of the parking lot each time)

4. 15x Little Arm Circles IC (forwards & backwards)

5. 15x Big Arm Circles IC (forwards & backwards)

6. 10x 2 ct. Bent Knee Forward Swing OYO

7. 10x 2 ct. Straight-Leg Lateral Swing OYO

8. High Knees across parking lot OYO

9. Butt Kicks across parking lot OYO

10. 5x Mountain Climbers IC

Take a lap around the school to the top of the hill

The Thang:

Hillpeats (do 25x exercise then sprint to the other part of the hill which should either be the top or the bottom):

– Big Boys

– 2 ct. Flutter Kicks

– Merkins

– Carolina Dry Docks

– Squats

– Squat Jumps

Mosey back to parking lot

Cooldown (30 seconds of stretches each):

– Touch your toes to your left

– Touch your toes to your right

– Touch your toes in the middle

– Butterfly

Gravity Stretch

Announcements:

– 100 lb ruck Saturday at 6

– July 25th is the end of the school supply drive for F3

Count-o-Rama

Name-o-Rama

Prayer

– Sharpie – Guantlet and other summer camps are going on

– Schnitzel – going to Poland to do Power Up Club for Ukrainian refugees in Poland (raising money)

– Marriages

– Web – Those getting back from FUGE to have a new spiritual baseline

Moleskin:

It was the evening before the workout and I was hungry and tired. This is not a good way or time to plan a workout, but this was the time that worked best to do so. As such, this is when I started planning. I knew it had been a while since I last did anything at Rumble. So I wanted to go ahead and make it a little more memorable. And one of the most memorable Qs that I did, at least in my head, was when we ran up and down the hill there behind Rumble when I was lied to about whether we could safely use that hill the last time a did a workout there. So it was decided that we would do hill work. But if we were going to be doing some running and hill work, we need a good warmup for running. So I went to Google to double check my understanding of good exercises to use before running/working out. And I found an article: https://www.yalemedicine.org/news/how-to-stretch-before-run. So I went for the dynamic stretches like I wanted to. Now, some might try to say that we should not trust the Ivy League schools. And to that I would agree to some extent just by looking at the quality of the newer students they have been pumping out. However, in the medical field I tend to be more lenient since it does not have to do with common sense or politics or a general understanding of how the world works. As such, and the fact that it confirmed my own biases, I decided to go ahead and trust the article. Thus we had some stretches to do as a part of the warmup. I made sure to throw in several stretches/exercises that I did in high school as well just to make sure those legs were stretched and ready by the time we hit the hill.

As for how the workout went, it started well. I pulled up to find everyone except Frodo beat me there. I pulled up at the 30 mark. It was definitely because I hit 2/3 red lights on the way in. It was NOT because I left 12 minutes before the workout began, definitely not. Despite my tardiness, we were able to start off with the initial lap around the school. There was some level of trepedation visible when I announced we were taking a lap around the school. But after that there was some ease with the warmup being a lot of dynamic stretching. We got to learn about Bionic and his HVAC situation during the warmup. Then we got to take the lap to get to the hill. It was there that there was some resistance to doing the sprints up and down the hill. But all the PAX through themselves into it. We got a couple of exercises in when the sprinklers kicked in and tried to take out my phone and stop the workout there. But if that were enough to take out my phone, it would have stopped working years ago when I flipped out of kayak and ended up in the water in the rapids (and if you were wondering it was definitely NOT my fault for sitting on the seat of my kayak, I was following my brother and I could not see in front of him and could not see the rapids until I was in it). This the workout continued on. We got one more set in and mosied back to the parking lot. The last couple of exercises were all static stretches which will hopefully help strengthen and allow for growth in our muscles.

Once that was complete, we got a little talking in and the COT. It went well and we all departed ways. Two things that I would appreciate if we prayed for especially are marriages as that is a continuous battle for many and also for the growth in their faith and repationship with Jesus of those going to and coming back from summer camps. Well guys, that’s all I’ve got. Thank you for letting me lead. Have a blessed day and remember that no matter how you mess up God is waiting at the same place for you to come to Him and be forgiven. He does not hold any of our sins against, so we need not do so. God bless.

PS: the title is based on the song lyrics “Girls just wanna have fun!”