I ran into Surge for a second week in a row at the Jesuit football game on Friday night. He said he was going to Renaissance on Sunday. Surge being man of his word, made his Renaissance debut. I volunteered to Q to avoid 45 minutes of torture from Catfish or Fracsac.
Warm up – IC Windmills 10, Imperial Walkers 20, Arm Circles 15 forward and 15 back, Overhead Claps 15, Seal Claps 15, Moroccan Nightclubs 15, Eight Count Body Builders 10
Thang:
Fountain Break 1- Left Leg Step ups 20, Right Leg Step ups 20
Foundry – Indian Run to the Foundry for some pushing and pulling. Round 1 and 2 Timer 3 Eight Count Body Builders â Stations Pull Ups, Dips, Rows. Round 3 Timer 4 Eight Count Body Builders. Indian Run back to NOMA.
Body Builders, Bear Crawls and Lunges – In the fresh cut grass we did five 8-Count Body Builders at each tree followed and alternating bear craws and lunge walks..
Fountain Break 2 – Back to Fountain for a round of IC left leg step ups, derkins, right leg step ups and inclined merkins.
Calf Work â IC 25 calf raises, 15 toes out, 15 toes in, 5 left leg and 5 right leg.
Mary â IC LBC, Flutter Kicks, Real Freddie Mercuries.
We finished with 3ish Sunday Mornings and five more 8-Counts to get Frac up to the 50 needed for the October ISI challenge.
COT
Coffee at PJâs where we were joined by Triple Shift.
Fitness. Fellowship. Faith.
