Welcome Back!

17 brave souls joined us in the gloom this AM for our first Renegade workout of the year, including 4 FNGs and a Kotter.  Most of our kids head back to school today, so the Christmas break is officially over. We celebrated with the following workout:

Started with a warm-up in the parking lot:

  • 15 x Toy Soldiers (aka Windmills)
  • 15 x Imperial Walkers
  • 15 x HeeHaws Hillbillies
  • 10 x Mountain Climbers
  • 10 x Plank Jacks
  • 18 x Little Baby Arm Circles
  • 17 x Moroccan Night Clubs
  • 14 x Chinooks

Mosey to the back of the school and partner up for some Modified Dorasides:

  • Partner 1 runs a fivefour-three-pole suicide while partner 2 does as many reps as possible of the following; flapjacking after the suicide:
    • 50 x Merkins
    • 100 x Little Baby Crunches
    • 150 x Squats
  • YHC attempted to demo a four-pole suicide and wore himself out, so the PAX was left to do a three-pole suicide.  “You can’t Q what you can’t do.”

Mosey back to the front of the school for the Deck of B.O.M.B.  We ran a lap around the parking lot, then drew a card and did the number of exercises listed below:

  • Clubs = Burpees
  • Diamonds = Outlaws
  • Hearts = Merkins
  • Spades = Big Boy Sit-ups

YHC was lucky enough to draw the K of Spades, Ace of Clubs, and 10 of Clubs.  I think some of y’all got off easy… next time I’ll bring the Pinochle deck back.  We wrapped up a few minutes early to allow time for name-o-rama and the naming of the FNGs.

Check out the F3SSI Newsletter for announcements and upcoming events.


One thought on “Welcome Back!

  1. BM and I ate a steady diet of burpees – king and queen of clubs followed by nine and eight of clubs #stackeddeck


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