First day of school

Renegade made its official debut on the Oglethorpe Point Elementary School campus this morning.  No schoolyard hijinks today though…we got after it.  Here’s how it went down:

The Thang:

Burpee mile to get the blood flowing, picking up Twinkle Toes en route

COP:

• SSH x 20
• Crossfit (hand release) merkins x 10
• Mountain climbers x 10
• ????

Partner up

Round 1:

Partner 1 – run to the playground in back for 10 pull-ups, 10 dips, 10 squats

Partner 2 – 15 burpee jump ups and plank while you wait

Round 2:

Partner 1 – 10 derkins, 10 sumo jump squats, 10 LBCs

Partner 2 – 30 mountain climbers, six inches while you wait

Round 3:

Partner derkins x 10 each then run the parking lot loop

Round 4:

Partner LBCs x 10 (20) each then run the parking lot loop with backwards mosey, karaoke (w/jazz hands – TT only) and AYG to finish

Dips x 10

Derkins x 10

To the back field for 6MOM and suicides

• Freddie Mercury x 15
• Protractor
• Suicide
• Rosalita x 15
• Plank w/alternating arms and legs outstretched, six inches
• Suicide

COT

Naked Man Moleskin

Solid work from the PAX to christen our new AO.  Hopefully everyone was taking it all in to come up with their own creative beatdowns on future weeks.

I think I heard a wager of pancakes for the winner of the Jeter brother sprint off.  Would love to know who was working the griddle this morning.

Welcome to FNG Truffle, D2’s little brother.  Hope to see you out there plenty over the summer.

Kotters to Charmin.  Glad to see you back out there brother.  Guess we just needed to move the workout further from your house…?

Announcements

Clown car to Savannah for the Siege on Saturday.  Gonna be a great time – http://f3nation.com/2016/05/25/preblast-savannah-downtown-convergence-the-siege/.  If you’re planning on coming and haven’t already told me, let me know ASAP so we can coordinate drivers.

Looking for Qs for lots of days in June.  Reach out to me or Twinkle Toes if you’re interested in leading one morning.

Come volunteer your time at Manna House in Brunswick the first Thursday of every month.  Next opportunity is next Thursday, June 2nd.  9:30AM-1:30PM or come for whatever amount of time you can.

The Well in downtown Brunswick could also use your time.  Open from 7-5 daily.  More info here: http://www.faithworksministry.org/what_we_do/

Remember, F3 is more than just a workout.

Prayer requests

• those traveling over the holiday weekend and throughout the summer
• Twinkle Toes while he weathers some changes at work

Until next time plebes,

Cow Tipper

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