The Pit

Q: Cornwallis
Pax: Cougar, Square

F3 Core Principles

SSH x 20 IC
Toy Soldier x 10 IC
Windmill x 10 IC
Weed Picker x 10 IC


Baba O’Riley

Mosey over to the steps

Rd 1: run up the steps regular, then down the ramp
Rd 2: up 2 steps, down 1, all the way and then down the ramp
Rd 3: lunge walk up the steps then run down the ramp
Rd. 4: Bunny hop each step then run down the ramp
Rd. 5: Karaoke up the steps and then run down the ramp

Mosey’d a target cart back to it’s home and then set up for suicides in the target West side parking lot

Rd 1: suicides with 15 LBC at the start point each time you come back
Rd. 2: suicides with 15 Apolo Ono’s at the start point.

Mosey to the North side building, run up the stairs, did 1 min. wall sit, then mosey back to the wall by the stairs.

Aiken Legs:
Rd. 1- 20 squats, 20 box jumps, 20 lunges, 20 bonnie blairs
Rd. 2- 10 of each of the previous

Touch them heels x 20 IC
Straight leg LBC x 10 IC
LBC x 20 IC
Big boy’s x 10
Dying Cockroach x 20 IC
WWII sit ups x 10
Flutter kicks x 30 IC

Recover Recover!

-Should was bothering YHC this morning, so led his first ever workout without a single arm exercise.
-Baba O’Riley’s were high on the suck-o-meter! Prob. will see those again
-Was hard to run after Baba O’Riley’s, but we all pushed through and had a great time this morning running and doing all legs!
-Cougar and Square pushed hard. Good talks about shoes and running marathons.
-Keep Cougar’s CFO in your prayers. Diagnosed with Brain Cancer!
-Dr. Porkchop, we miss you. Hope you can come back soon!


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