Date: 2025-09-20

AO: rumble

Q: Web

PAX: Col. Sanders, CDC

FNGs: None

COUNT: 3

Conditions: Not too cool or warm

Warm-Up:

Mosey across parking lot after each exercise

– 20x SSHs IC

– 10x Merkins IC

– 10x Squats OYO

– 10x Imperial Walkers IC

– 10x Hillbilly Walkers IC

– 20x Lunges (1ct.)

The Thang:

100 Exercise Medley (exercise, rest; repeat to 100):

– 10x Merkins, 10x Lunges (1ct.)

– 10x Squat Jumps, 10x High Knees

– 10x Big Boys, 10x Bunny Hops

Slowzy to Covered Sidewalk

100x Rocky Balboas (1ct.)

Slowzy to Start of Covered Sidewalk Behind the School

– 10x Monkey Humpers, 10x Bear Crawls (count 1 hand)

20x Hip Bridges

Slowzy to Podium Looking Bricks

20x Tap Squats

Slowzy Back to Front Parking Lot

Gravity Stretch

Announcements:

– 5k run coming up in January

Count-o-Rama

Name-o-Rama

Prayer

Moleskin:

It was 10pm the night before the workout. So i needed to go ahead and plan the workout. So I decided to go with some nice easy warmup exercises and then do a lot of exercise reps. It would be good and allow non-runners to get a good workout. Thus 100 reps was born.

The day of I drive over from Scrooge in order to go ahead and lead the workout. I get there a couple of minutes before to see CDC already they. We talk a little and Colonel Sanders arrives. We start the workout and the warmup goes relatively well. It was when we started doing the 100 Exercise Medley things started going downhill fast. I thought it would be easier to do an exercise as rest that would allow us to move. But that only added to some of the lactic acid build up. It was a lot more tiring than I expected and both CDC and Colonel Sanders were also in agreement on that. So after a couple of rounds, I decided to add some more manageable exercises. It allowed for some more adequate rest. We were able to power through the remainder of the workout at that point.

Well, it is getting late and it may be an early morning, so I have to get going. Have a blessed day and thank you for letting me Q.