...on (our) Butterfinger. Although he did say "bring it on" to the birthday pummeling that was floated. Tough guy that one. We celebrated his 56th birthday with a 56 rep theme throughout. The Thang Disclaimer COP SSH x 56 LBC x 56 Single count squats x 56 Single count merkins x 56 Mosey to home [...]
Author: Cow Tipper
Homebodies
YHC usually likes to get off campus and tour the neighborhood but for this week's Renegade, 12 HIMs kept it close to home The Thang Disclaimer Mosey around the parking lot a few times to loosen up the legs COP SSH x 20 Tempo squat x 10 Tempo merkin x 10 Dolly x 20 Suzanne [...]
Let’s Keep It Movin’
9 men busted out their winter caps for a chilly Renegade this week and made their daily downpainment: The Thang Disclaimer Mosey to traffic circle COP: Merkins x 10 Tempo squats x 15 Lunge halfway around the circle Jack Webbs to 5 and 20 Mosey home for... The Escalator Round 1 10 burpees 20 lunges [...]
K.I.S.S.
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 [...]
Predictably Cow Tipper
I might consider myself creative in the F3 workout arena but it has become clear that I resort to the same types of misery each time I Q. 8 of the PAX stepped out this mild Thursday for a routine Cow Tipper beatdown Disclaimer Mosey to Home Tree COP SSH x 41 (Happy 41st Loveseat!)Tempo [...]
Respect Your Elders
8 HIMs got after it this morning with the senior crew continuing to out-post the young guns. Here's how it went The Thang Disclaimer SSH x 20 10 burpees OYO Mosey out carpool lane, stopping at main road Jack Webbs up to 8/32 Mosey to bus lane Three man weave* SquatsLBCsFluttersCarolina dry docksPlanks Mosey to [...]
Kill the Beast
11 PAX including 2 FNGs got the week off to a strong start at Jailbreak. The Thang Disclaimer 3/4 mile village tour w/burpees, ending at the pier COP SSH x 15Diamond merkins x 10Lunges x 15Peter Parkers x 10Parker Peters x 10 The Beast 666 - 6 stations, 6 exercises, 6 reps each Round 1 [...]
Murder Hornet
15 PAX climbed out of bed before the sun came up to take the DRP The Thang Disclaimer Forward mosey/backwards mosey around the parking lot COP plank/six inchesPeter Parker x 10tempo merkin x 10sumo jump squat x 15 OYOrosalitas x 15dollys x 15 Around the lot with weight overhead Murder Hornet (from Iron Pax 2019) [...]
Circuit Breaker
Started the week with a proper Jailbreak beatdown with 7 PAX in attendance. It went a little something like this: The Thang Mosey to lighthouse lawn with some stairs, karaoke, backwards runs COP SSH x 25Wide arms x 10Merkins x 10Mountain climbers x 15(Jeff) Imperial Walkers x 20 Mosey to Casino Great Lawn circuits 10 [...]
Wesley Over the Years
After a full six month Q hiatus, I jumped back into the fray at Renegade this week. I was immediately reprimanded by Yogi Bear for making my entrance via motor vehicle and not on foot or by bicycle since I now live 0.25 miles from the AO. Rookie mistake The Thang Quick SSH x 20 [...]
F3 St. Simons 