Nice Morning For A Beatdown

Prayers lifted up for Fair Weather. Get well, brother!!! We started with some disclaiming from the Q and the Pledge of Allegiance. COP: -Side Straddle Hop (SSH) IC X 15 -Prisoner Squat IC X 15 -Seal Jack IC X 15 -Imperial Walker IC X 15 -Plank Jack OYO X 20 The Thang: Jacobs's Ladder With [...]


7/7 Hip Hop Throwback

Everyone must be recovering from too many Budweiser's and Fireworks. Shovel was the only Pax to join me for an intense beat down! Got back to the Renegade roots. THE THANG COP-All IC 7-SSH 7-1Leg SSH Flap Jack 7-1Leg SSH 7-Seal Jack 7-LBAC Forward Hold 7-LBAC Reverse Hold 7-Moroccan Nightclub 7-Air Presses 7-Sumo Squats 7-George [...]

If You Can’t Stand the Heat…Post Anyway

17 sweaty PAX posted on our nation's birthday for a classic smokefest.  It involved baseball fields, guest Qs, and humidity so high we could chew on it.  Here's what happened: The Thang Mosey up Mallery to Mallery Park and the "park is closed from 11PM-7AM" sign at 6:33AM COP SSH x 13 Merkins x 13 IW [...]

Blimps Circuit

The Thang:  Warm up lap around parking lot loop Circle up for a few minutes of stretching and warm up 10 Little baby arm circles (Forward/Backward)-IC 10 Moroccan night clubs-IC 10 Bird Dogs (Left/Right)-IC 10 Bird Dogs (Right/Left)-IC 15 SSH-IC 10 Fire Hydrants each leg-OYO 10 Hip Circles each leg-OYO B.L.I.M.P.S. Each workout was designated [...]