Waving Old Glory

The Renegade crew kept it straightforward today with a WIB (“workout in a bag”) style beatdown known as “Old Glory.”  Timed activity that we’ll repeat on a regular basis so that we can compare progress and improvement each time.

The Thang:

1 mile run around the school

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 # of circuits completed for each PAX

1 mile run around the school


Naked Man Moleskin

Sometimes it just doesn’t need to be complicated to be a good beatdown.  Everyone completed 1.25-1.5 circuits today.  Next time we’ll make the target to do 1.5-1.75 each.  Will shoot to at least do Old Glory quarterly

Constant refrain of ducks being stepped on throughout the morning…


Sunshine 5K registration open now – http://sunshinefestivalofraces5k1mile.itsyourrace.com/event.aspx?id=4921.  Race starts at 8 AM.  We’ll double down with a workout from 6:30-7:15 that morning down near the village

Prayers lifted up for:

  • Twinkle Toes, his M and 2.1 who’s facing a challenging diagnosis
  • Cow Tipper’s family moving to town next week
  • Tin Man’s client getting surgery
  • Safe travels for the SSUMC youth mission trip group headed to FL next week
  • Cow Tipper’s M’s inaugural women’s workout tonight that aims to bring some similar principles as F3 to women in the community

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