9 Pax showed up to see Vagabond’s bag of fun Keeping it simple just two exercises 100 Merkins 90 Squats 80 Merkins 70 squats 60, 50, 40… Between sets Backwards run to irrigation then run back to the bacon As always closed with Sunday mornings +1
4 Pax strong at the Renaissance. Warmup with regular stuff facing the bacon. Route 66 with burpees at the light posts. Follow up with some ring of Fire at the Singing Oak. Stopped off for step ups and dips on the board walk, then ‘mericans at the steps of NOMA. …
Warmup Drag Scantron’s weighted sled around the lake plus 1 ruck 21 reps of each around the lake Burpees Big bois Squats Step ups Dips Derkins Plank ups Side lunge 1is1 Heel to heaven Decline shoulder taps Incline burpees Leg lifts Smurf jacks Nolan Ryan 1 is 1 LBCs Bobby …
Warmup Windmills x 10, Grass Grabbers x 10, Imperial Walker x 25, Arm Circles Forward, Backward, Seal Claps, Overhead Claps x 10, Moroccan Night clubs x 20 Deep Sea Diver Down – Starting at the top step of NOMA, 8 Shoulder Taps IC then descend a step and reduce the …
Post-ruck Renny with 11 PAX. Started facing the bacon and burst out the gate with 8-count bodybuilders. Went to top of stairs for deep-sea divers. On to sixes for leg lifts, hello dollies, and freddy mercurys. On feet for 5 mins of EMOM burpees (10 burpees per min) Back on …
Noun – Mobility – the ability to move freely and easily With the passage of time, things always tend to fall into a rut or ravine…depending on how bad it gets. Because we focus so much of our time on getting physically stronger to accelerate our health, we forget that …
Frosty morning at the Renny with 7 PAX: Heisenberg, Hokie Pokie, Tool, Fracsac, Pop Tart, Dax, and Catfish (Q). Started with Abe Vigodas, Grass Grabbers, and SSH, then warmed up the legs with a round of the Motivator. Threw in some Imperial Squat Walkers for good measure. Moved to faces …
The “frequent flier” Renaissance pax were at Jackson Day Race so we had two newcomers for the windy beatdown in the 40 degree chill. After doing some stretches, moseyed around NOMA then down the park entrance doing 10 warmup exercises along the way, about every 20 yards. THANG: 20 reps …
Last week at the 610 stomp I was reminded by Saban about how slight variations in routine can make a big impact on your mind and body. Drag yourself up at 5am, get to your usual spot, warm up and get ready for a regular beatdown involving running and/or burpees. …
Issued the Disclaimer Mosey’d to NOMA Warmup: Side straddle hops – 20 in cadence Mountain climbers – 20 in cadence Windmills – 10 in candence Hillbilly’s – 20 in cadence The Thang: Bunny hop up the NOMA Steps, run down the steps, 7 burpees Bunny hop up the NOMA Steps, …
