Renegade

  • by
  • Workout Date - 01/17/2020
  • Q In Charge - Play-Doh
  • The PAX - NoBars; Almond Joy; The Muff; Courtesy Flush; Trainin Wheels; Kindergarten Cop
  • AO - RunAWaze

The Scene

Moonlit and 42 degrees. Soft test run of new location for RunAWaze – Riverside High School – in the heart of the 29650. We’ll run it like a regular F3 workout, but at a track. 7 showed up and 2 immediately took of on their own. OK. Disclaimer, thanks for coming, and we’re off.

W/U

SSH X20 IC; American Hammer x20IC; Merkin x10 IC; Tempo Squat x10IC. Mosey off to the track.

Thang

  • Bojangles Bo-Berry Biscuit – Mosey the corners. Sprint the straights. 1 lap. 5 burpees. 10 second recovery. Repeat x4 for a mile total.
  • Catch me if you can. Partner up. P1 – exercise. P2 running backwards. P1 sprint to catch P2 after completing exercise. Lap 1 – 15 Merkins. Lap 2 – 20 Squats.
  • Dirty Mac Deuce – Chest, Leg, Core followed by a lap.
    • R1 – Merkin x20; Lunge x20; Freddie Mercury x20; Lap
    • R2 – Wide or Diamond Merkin x20; Prisoner Squat x20; Big Boy x20; Lap
    • R3 – Catalina Wine Mixer x20; Calf Raises x20; Rising Flutters x20; Lap

Time – Recover, Recover

Wrap Up

Prayers for a couple Dads back out with babies on the mend. Find some time for silence for yourself and enjoy it.

Make it a great day. Aye.

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