Date: 2026-07-22
AO: Rumble, Rumble Run Group
Q: Bishop ,
PAX: Coppertone, Mr Rogers, Flash, Dipstick, Sharpie, Bishop, Schnitzel, Nurse Jackie (F3 Florence)
FNGs: None
COUNT: 8
CONDITIONS:
Warm and humid but honestly, not the worst

WARMUP:
Did a series of warmups including:

• SSH IC x 13
• LAC IC x 13
• Reverse LAC IC x 13
• ClapBacks IC x 13
• Cherry Pickers x 13
• Static stretch, alternating right and left foot
• Hamstring stretch/Forward Fold
• Ending with Through the Tunnel

THE THANG:
Mosey to the back for some block work and laps in the following format:

• Block work at Bus Pickup
• Mosey through tunnel, doing an exercise from the bike rack to the end of the tunnel
• Exercise at the Car Pickup
• Mosey back through tunnel, doing same exercise from end of tunnel to bike rack
• Back to start

Lap 1: 7 Kingmakers, Bear Crawl, On Toe Glute Bridges, Bear Crawl
Lap 2: 14 Curl Presses, Karaokes, On Toe Glute Bridges with knees together, Karaokes
Lap 3: 21 Sumo Squats, Lunges, On Toe Wide Feet Glute Bridges, Lunges

Had ideas of doing 2 more laps (28 and 35 first exercises) but ran out of time here and finished with 35 Block Pushups, mosey back to the front for Mary.

MARY:

• More focus on form and impact than speed. For lack of a better term, slow Freddy Mercurys where we really focused on touching knees to elbows, and we did that for 1 minute.
• Up Downs IC x 10
• Gravity Stretch for 20 seconds
• Back to standing for one last stretch and twist, which I probably won’t do again.

ANNOUNCEMENTS:

• Schools are starting back soon

PRAYER REQUEST:

• Yogi’s daughter and fam
• Situations in the churches that have made the news for all the wrong reasons, not terribly far from us

MOLESKIN:
Thanks to all who came out to Wednesdays Q. Tried to keep the feet moving a good bit and do a lot of different exercises while hitting the whole body. Definitely felt the Qdrenaline this morning. We learned some important facts about anatomy, relativity (especially related to time), and some Biblical truths as well.

According to Google Health, we burned right at 500 calories and had an average heart rate of 140 bpm for the duration of the workout. 81% of the time was spent in the vigorous or peak zones. But what does that mean for us?

Well, it means that if you showed up…

Happy National Pi Approximation Day (22/7)! :pie:

You’ve all heard of Pi Day: 3/14. Well, this is an approximation of Pi Day, because 22/7 (assuming we count the day first as they do in the UK) is an approximation of Pi.

In honor of π ≈ 22/7, we celebrated by approximating our own demise.
Stats:
• ~500 calories burned
• Avg HR: 140 bpm
• 81% of the workout in the vigorous/peak zones

For those wondering, 500 calories is approximately:

• 1½ slices of apple pie
• 1.4 slices of pecan pie
• 1.8 slices of pumpkin pie

Which means today’s workout earned me exactly enough pie to completely undo today’s workout.

Math checks out. If you showed up, have some pie to celebrate. Or, have your favorite alternative to pie, such as cake or ice cream. 22/7 is not exactly Pi, you know.

Happy 22/7, gentlemen.

#F3 #NationalPiApproximationDay #MathIsHard