Nobody better lay a finger…

...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 [...]

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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 [...]

Back down the ladder

11 HIMs gathered to better their physical and mental health this morning. We started with some warms of LBAC, Overhead Claps, Weed Pickers, Finkle kicks, SSH and burpees. Mosey one lap around the parking lot to get stretched out and we were off. We started up at the start of the cones at the cross [...]

Happy Jack S1:Ep.1

The Happy Jack shall remain a mystery to all but the 5 PAX in the gloom this morning. Warm-o-rama: line up single file for a mosey. Last person tells front person to sprint. First person must create enough distance from the pack to perform 3 burpees. If the pack catches you, gotta go again. That [...]

Fractions are Difficult

We did over 100% of the running for the MURPH but only about half of the reps, which equals . . . . WARM-O-RAMA: Arm Circles, Weed Pickers all in cadence 5 pull ups, 10 merkins, 15 squats then run to the pier and back. Rinse and repeat until 0610 hours. We did approximately 10 [...]

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 [...]

Monday/Funday

Monday dawned - but only after we finished out workout. That's right, the sun is getting up a little later these days, and their is a cool, almost cripsness in the air. Final analysis, it's a great time of the year to work out with F3 on St Simons Island. SO that's just what we [...]

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 [...]