7 PAX appreciated the Beautiful, Breezy, sub 80 degree GLOOM for the Renegade beatdown. It was NICE.
As I planned the Q the prior 3-4 days, I kept thinking about 10’s; 10 reps, 10 types, for some reason the number TEN revealed itself…so I decided to make that our theme and went with it.
Warmup:
SSH x 10, Bat Wings (4 exercises) x 10, Tappy Taps x10, Finkle (siri) Kicks (ech leg) x 10, and SSH x 10 to finish up.
…Grab the F3 flag and let’s Mosey…
Mosey#1 – exit parking lot and stop at Marsh’s Edge entrance.
OYO – BBS x10, American Hammers x10, Plank Jacks x 10
Mosey #2 – continue to round about.
Cadence: Monkey Humpers x 10, Flutter Kicks x10, Imperial Walkers x 10
The THANG:
The Cooper – descending rep count from 10 to 1 with a lap about the roundabout (or lap around the round about, or lap at the round about…however you say it)
10 Burpees, 10 Squats, 10 Merkins – Lap
9 Burpees, 9 Squats, 9 Merkins – Lap
8…7…6…5..4..3.2.1 (those that finished first started back up from 1 waiting on the 6)
As a group we did 3x Burpees, 3x squats, 3 Merkins then a lap.
…grab the F3 Flag, we’re heading home…
Mosey#3 – return to Marsh’s Edge entrance
OYO – BBS x 10, American Hammers x 10, Plank Jacks x 10
Mosey #4 – stop at entrance to OPES car arrival
CADENCE: Monkey Humpers x 10, Flutter Kicks x 10, Imperial Walkers x 10 (those were harder to count in Cadence than I had anticipated 😊
Billy Run – all you got back to the American Flag
Bonus:
Sweat Angles – on your 6, legs 6 inch off ground, arms out..make some “snow angles” in Cadence, 10xof course
Count-a-rama, Name-a-rama, announcements, prayers
Chad Goehring 42 SIRI
F3 St. Simons 