The Pit

Q: Cornwallis
Pax: Square, Cougar

5 Core Principles of F3

SSH x 20 IC
Kick with twist x 10 IC
Windmill x 10 IC
Arm Circles x 10 IC

40 Lunges
20 Jump Lunges
20 Squats
20 Shoulder Taps
40 Mtn. Climbers
20 Merkins
20 Makhtar N’Diayes
Run 200 Yards
Repeato 5 times OYO

Stair Ladder
Run up and down the stairs
20 SSH single count
Repeato and decrease SSH by 2 each time

Flutter Kicks x 30 IC
Rosalita x 20 IC
Low Dolly x 20 IC

Recover Recover

-The rain held off this morning. YHC built this workout to be done under the cover. Keep this in the pocket for another rainy day
-Makhtar N’Diayes on the asphalt did a number on our elbows, so after 2 rounds we moved to the grass. Game changer.
-We finished the 5 rounds a little sooner than I thought. Could add 2 more rounds to make it fill the entire time. Note to self!
-Everyone pushed really hard and we were all pretty much in step the entire workout.
-Great morning and appreciate you guys coming out! Keep EH’ing! Keep posting!



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