4 pax joined me on a Thursday morning for a Renegade beat down. Weather was good and everyone was ready to work, with only some minor grumbling about running.
Warmup
Moseyed to roundabout by stables. Warmed up with side straddle hops, Jeff imperial walkers, weed pickers, air squats, and tempo merkins.
The thang
We started with three laps around the circle – first one was bear crawl halfway, lunge walk halfway. Second was high knees halfway, burpee broad jump halfway. Last was sprint halfway, crab walk halfway.
Then we did a little Dora – 50 burpees, 100 merkins, 150 squats, 200 2-count American hammers, with partners.
Indian ran back to BOM at flags.
F3 St. Simons 