Nine sweaty young lads chased each other around Oglethorpe this morning for their weekly installment of Renegade: The Thang: Disclaimer Slaughter Starter - 20 burpees OYO Mosey around the school to playground COP SSH x 25 Wide arm x 10 Lunges x 15 Dolly x 15 Mountain climber x 10 Carolina dry docks x 10 [...]
Tag: Charmin
Kotter Leading the Kotters
Warm-up LBAC x 20 (Fwd & Rev) Wonder Bras x 20 Moroccan Night Clubs x 20 Mosey to the school entrance SSH x 20 Weedpickers x 20 Windmills x 20 Imperial Walkers x 20 Mosey to the back of the school Round Robin Stretches Partner Doricides swap after each suicide run Player 1: Suicides along the [...]
Arms and Abs
This foggy morning saw the Q pull in at 0515 on the nose. A 30 second warning was given, followed by the disclaimer. The Thang Sparkles Best Stretch Quad Stretch Lap around the Parking Lot COP-IC LBACF-10 LBACR-10 Moraccon Night Club-10 Iron Cross-30 seconds Wonder Bra-10 Lap around the Parking Lot LBC-10 LBC one foot-10 [...]
Baywatch Beatdown
The longest running TV show to never win an Emmy was the inspiration behind this morning's workout at #Jailbreak. Thankfully, no one had to be rescued from the six inch waves: The Thang: Mosey to the beach COP: SSH x 20 Peter Parker x 10 Parker Peter x 10 Merkins x 10 Partner up Partner carry [...]
First day of school
Renegade made its official debut on the Oglethorpe Point Elementary School campus this morning. No schoolyard hijinks today though...we got after it. Here's how it went down: The Thang: Burpee mile to get the blood flowing, picking up Twinkle Toes en route COP: SSH x 20 Crossfit (hand release) merkins x 10 Mountain climbers x [...]
A trip to Bermuda
The Thang: Mosey to Moo Cow for some ice cream and COP COP: SSH x 25 IC 4 count Hallelujah Squats x 15 IC 4 count SSH x 25 IC 4 count (Sometime between the Hallelujah Squats and the second round of SSH we heard the voice of God called down to us saying we [...]
Sailors Warning
FOO (F-u-u) - Anything that impedes a mans ability to lead. Examples include (but not exhaustive): self doubt, selfishness, laziness, loathing, whining, lack of purpose,commitment, and/or motivation. You get it, the symptoms common to Sad Clown syndrome. Treat the Foo - cure the Clown. Aye! Ten (10) faithful posted for week 4 of the St. [...]
Keeping the Momentum Going…
The Jailbreak crew was rolling eight deep for a classic beatdown this AM in the gloom. Ideal temps and picturesque sunrise available to all at no extra charge. Here's how it went down: The Thang: Mosey to the mini golf parking lot for COP: SSH x 20 IW x 20 Squats x 15 Wide arm [...]
St. Simons Big Bang!
At 0515 YHC, Snuffy, OTC, and Jumanji piled into the clown car ready to hit the road for St. Simons Island. This was F3 Jacksonville's 1st Big Bang workout and we were all pumped. We arrived at the beautiful AO right on the Atlantic and got everything set up. The fresh faces started to arrive [...]
Hills? What Hills?
The Thang Cow Tipper Q Slaughter Starter (20 burpees OYO) Mosey up Mallery, stopping at Del Sur Bakery for COP COP: SSH x 20 Mountain climbers x 20 Squats x 25 Mosey to the Hill of all Hills 11s Crossfit merkins at the top LBCs at the bototm Plank when you're done Left arm/right arm/left [...]
F3 St. Simons 