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


Mosey to bus lane

Plank variations (3 min)


  • Seal jack x 20
  • Merkins x 10
  • Plank jack x 10
  • Low slow flutter x 10
  • Baryshnikovs x 10 each leg


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


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


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