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
COT
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…
Announcements
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
