Warm-Up (In Cadence, IC): • Grass Grabbers x 10 • Abe Vigoda x 10 • Imperial Walkers x 15 • SSH x 56 • Arm Circles x 15 Deep Sea Diver: • Start at the top of NOMA • Perform 10 Shoulder Taps on the top step, then descend one …
HIMs posted to the Renni to kick the week off right. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Xanadu was on tap with burpees closing it out Thang One – 11s Step ups at the fountain and burpees at top of NOMA steps …
Renny Aug 08.04.24 by the numbers 14 Pax 7 Teams of two 7 Toys Thangs 1,2, & 3 Warm-o-Rama: 10 Tempo Merkins 10 Grass Grabbers 10 Abe Vigoda’s 10 Little Baby Arm Circles Forward 10 Little Baby Arm Circles Backward 8 Big Arm Circles Forward 4 BigArm Circles Backward The …
7 HIMs posted to the Renni to see what YHC had in store. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Star Wars references were in full force. #IYKYK Thang One – Stations LBCs Jump rope Sweetness toss Big boi sit-ups Kettlebell swings Freddie …
10 at the Renaissance to start the week off right. After a brief disclaimer and some tunes blaring, pax faced the bacon for a warmup with the regular stuff. Mosey to check out the wildflowers and get some 8 count body builders in. Mosey to the closet art to ensure …
7 pax posted for a Fathers Day beat down courtesy of YHC. That included Wapner, Thumb War, Ballast, Smooth, Heisenberg, Monopoly and YHC Conditions were hot and humid with no breeze. Got the jams started for the warmup ending with a plank-o-rama. The Thang – Stations Station 1 – big …
I hadn’t Q’d in sometime so when I was called out to lead the men of the Renaissance, I gladly stepped up. Ever since my first few workouts in 2014, I recognized that almost everyone in the F3 Nation is always doing some sort of vertical or horizontal press. Think …
Showed up at the Renaissance with a few toys to make the pax wonder what was in store. Warmup facing the bacon with an appropriately themed playlist. Frisbee Indian run to the singing oak. No drops. Trivia at the oak. Pax got answer correct, so no penalty. 3 minutes of …
After a festive afternoon at the 6th annual Leg Quarter Cookoff the day before, YHC was overly stuffed with scrumptious chicken leg quarters (I think I ate four or five), High Noon refreshments and dessert egg rolls. Needless to say, I was feeling quite heavy this morning and had to …
Easter at the Renni went like this: 5 pax showed up to get the day started right. With the flag planted and a disclaimer given warmup facing the bacon. On the steps of NOMA start off with the Easter Bunny’s arch enemy, the Tooth Fairy. Decline ‘mercins starting with 8 …
