I’d give it a “10”

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.


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 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


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


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