Date: 2025-11-22

AO: rumble

Q: CDC

PAX: Sharpie, Yogi (Florence), Bionic, Nurse Jackie (F3 Florence), NOLA, Spirit Fingers, Boucher, Wee Man, Whiskey

FNGs: None

COUNT: 10

CONDITIONS: 66 F, cool, clear

WARMUP:

– Little Arm Circles x 4CT IC

– (Forward and Backwards)

– Forward Claps x 4CT IC

– OH Claps x 4CT IC

– SSH x 10 4CT IC

– Imperial Walkers x 10 4CT IC

– Mountain Climbers x 10 4CT IC

– Squats x 10 4CT IC

THE THANG:

Mosey to 4 Corner Street

4 Corner Burpee Ladder Down

10 Burpees: 1st corner

9 Burpees: 2nd corner

Rinse and repeat down to 1 Burpee

Mosey to Rumble Hill

Dora Bear Crawl/Crab 40-40-40

Partner up. Partner A is going to start bear crawling down the hill while Partner B does 10 exercises. After completing, run to bottom of hill, then up to meet PAX. Switch…crawling PAX runs to top of hill do do exercises. Bear crawl down the hill/Crabwalk up the hill. Rinse and repeat.

1st Exercise: Merkins (40 total)

2nd Exercise: BBS (40 total)

3rd Exercise: Squats (40 total)

Mosey to Launchpad

MARY: No time…thanks NJ!

ANNOUNCEMENTS:

– Q-Source tomorrow 6:45-7:15 (The First Quadrant/GET RIGHT)

– Christmas Breakfast: 12/19

– Ms Party 12/13: at Sharpie’s house (potluck)

– 2.0 Party:12/24

– Turkey Trot workout at Grayskull w/ Yogi on Thanksgiving

PRAYER REQUEST:

– Yogi’s M: healing from back pain, has been waiting for MRI for a long time, scheduled for December

– Navigating parenthood…teenage daughters…boyfriends…etc…

BOM: CDC

MOLESKIN:

Today was a perfect day for a beatdown…weather was great, I’m feeling the freedom of no work for a week, the Gamecocks may actually win today…hard to ask for more!

There was quite a Rucker collective…though multiple left with varying degrees of excuses. NJ decided to stay long enough to throw some well-meaning slurs my way and to stall us as much as possible. Everyone made sure to blame him when we were running out of time near the end.

Some of my favorite things are bear crawls, burpees, and crabwalks…so I made sure to include plenty of those. I’m not sure if everyone else shares this opinion. We also managed to get over 3 miles of running in…so win-win!

As usual, I appreciate the opportunity to lead. Now I just need to recover so I can see you guys again in a few months…SYITG!