10 PAX posted for a fairly routine Renegade workout where I stuck to my mantra of “keep it simple and make it hurt”
The Thang
Disclaimer
Mosey to bus lane
Plank variations (3 min)
COP
- Seal jack x 20
- Merkins x 10
- Plank jack x 10
- Low slow flutter x 10
- Baryshnikovs x 10 each leg
B.O.M.B.S.
With a partner, complete the following list with one running and one working:
- Burpees x 50
- Overhead claps x 100
- Merkins x 150
- Big boy sit ups x 200
- Squats x 250
Mosey home
COT
Announcements/Prayer Requests
Heartbreaker’s M who is involved with a big Young Life event coming up
Huey Louie and some recent medical check-ups
That’s all she wrote.
-Cow Tipper
F3 St. Simons 