The Pit

Pax: Square, Proximity, Cornwallis (proctor)

Disclaimer, Core Principles, F3 Mission statement


SSH, IST, Windmill, weedpickers, arm circles


*50 Kraken burpees

Run 400 meters

*50 BDE burpees

Run 800 meters

*50 Bonnie Blair’s

Run 1200 meters

* every 2 min on the min run 50 yards and then continue exercises.


Square – 34:54

Proximity- 36:32

Recover recover


– great job on this smoker! It looked easy on paper but awful to watch.

– way to push yourselves this morning. Wish I could’ve been doing it, but it seemed helpful to have a proctor.

– have a great day and make a difference for someone each day!


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