10 of us convened for a cold morning of weighted station work at Renegade
The Thang
Mosey to the bus lane, weights in tow
While we did COP, each PAX took a turn carrying a sandbag down the bus lane and back
COP:
- SSH
- J-Lo
- Flutter
- Big boy situps
- (Jeff) Imperial Walkers
- Merkins
- Squats
- Macarenas
- Lunges
- Plank
Next, we manned the stations with various weights. Exercises completed on a 60 second burnout with 30 seconds to rotate.
- goblet squats
- curls
- tricep extensions
- squats
- front raises (elbows locked)
- bent over rows
- overhead press
- lawnmower pulls
- etc.
Two rounds of suicides and then home
COT
Naked Man Moleskin
Out of character for me, we hardly did any running this workout. It’s good to switch up the style sometimes…and keep the PAX guessing
Yogi and Siri showed off their wheels during suicides
Announcements
Prayer breakfast is Tuesday. Sign up yourself and bring a friend. The goal of this is to become a true community-wide event. Swerve will be speaking this month and he told me he was PSYCHED about it. He’ll bring his A-game. Let’s get out there and support him. Registration required if you want to eat. Here’s the link: bit.ly/f3mensprayerbreakfast
Prayer Requests
Siri’s father as diagnosis and treatment plans are ironed out
Clay and Jenna Caldwell and their preemie baby in the NICU
Don’t forget to spay and neuter your pets,
Cow Tipper
F3 St. Simons 