Today the PAX tackled "Old Glory," a WIB favorite that's you against the clock. Everybody met the challenge head-on: The Thang: 1 mile warm-up run Parking lot loop (0.15 mile) – do one of the following sets after each lap around (in order): 20 merkins 20 jump squats 20 burpees 20 big boy sit-ups Note [...]
Tag: Shovel
Shovel’s Virgin Q – Slightly Beastly
It was a beautiful fall morning with a temp of 66. Perfect for the BEAST! 2 people came for a workout. The Thang: COP- Side straddle hops - 25 Imperial walkers -20 Seal jacks - 20 Little baby arm circles forward - 15 Little baby arm circles backwards - 15 Moroccan night clubs - [...]
Play It Out
5 brave souls wandered into the Gloom this AM. Temps were around 72 and the humidity was noticeably lower. It would take some extra work to get the sweat flowing. COP-IC 10-SSH 10-Bird Dog L&R 10-Fire Hydrant L&R 10-LBC OYO 10-American Hammer OYO 10-Slow LBAC FWD 10-Slow Iron Cross 10-Slow LBAC REV 10-Slow Iron Cross [...]
Hittin the playground
8 fierce PAX showed up in the gloom, here's how it went down. Got started a little late cause Dunphy couldn't get his shoes tied. Which is better than Cow Tipper who almost didn't find his shoes this morning due to his scarf shopping addiction. The Thang: Mosey to center of field in front of [...]
Curls are for Girls
5 Men were dumb enough to venture to OPES in the balmy Gloom this AM. Did some arm work for Tin Man, who had to FartSack because his wife partied with Tiny Dancer last night! The Thang COP 10-SSH 10-Bird Dog L&R 10-Fire Hydrant L&R 10-LBC 10-American Hammer 10-Slow LBAC FWD 10-Slow Iron Cross 10-Slow [...]
A Beastly Mile
It was like any normal #Renegade workout, and then the Beast appeared and the mumble chatter began..... We started off with the Pledge of Allegiance, using a picture of Old Glory on my phone since it was all we had. Big props to Stockyard from F3 The Fort (Fort Mill, SC) for making the trek [...]
Big Smiles & Cheesy Eyes
A Pax of 7 rolled out this morning. We started with some slow stretch exercises, then moved into full blown awkwardness of big cheesy smiles and smiley eyes. Follow the leader/simon says run to the round-about. Regular run, high knees, regular run, butt kickers, regular run, high-jump skip, regular run, sprint around the loop... plank it up until 6 is complete. SSH IC [...]
Oh, the humidity!
A strong pax of 9 made it out this humid morning on SSI for an early-morning workout. Here's what happened: Mosey to Parker's COP: SSH x 33 IC (for Twinkle toes' bday) IW x 20 IC LBAC x 10 F IC LBAC x 10 R IC Prisoner Squats x 10 IC Merkins x 10 IC Mosey [...]
Church starts at 11
It was a hot morning for this last Jailbreak of July. The pax of 7 included two visitors who are in SSI for vacation. Glad to have Red Rider (from SAV) and FlowMax (FNG). The beatdown began with 10 burpees OYO. Then a mosey around to the casino parking lot on Beachview for COP SSH [...]
Time to learn new things from a guest q
It was a pleasure leading the St Simons pax. It is nice to know when I go on vacation I have an AO with a great pax to join, and be welcomed like a brother. Ssh 25 ic Squats to Flower by Moby aka flower Merkins x30 single count Little baby arm circle 15 each [...]
F3 St. Simons 