Supersets

F3 The Pit - Supersets - 20201022_064325

Q: SquarePax: Cornwallis, Dr. Porkchop DisclaimerF3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICTriangle Stretch x 10 ICKick w/ a Twist x 10 ICRunners pose stretch sequenceMosey around the lot to the the spot by the wall The Thang:Superset workout. Exercise listed followed by the next exercise immediatley after before slight rest. Total of 4…

Back in the saddle

10/20/20THE PIT Pax: Square, Dr. Porkchop, DC, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: (all IC) SSH x 20IST x 10 Windmill x 10 Weed picker x 10 Kick with twist x 10 Thang: Mosey to the building south of Lowes. Lines: Plank walk; plank merkins; lunge walk forwards/backwards, Bear Crawl/Crawl Bear, Broad Jump burpees forwards/backwards Mosey…

4 Corners (7’s) – alternate uses for a mask

Q: SquarePax: Cougar, Nomad, Dr. Porkchop DisclaimerF3 Core Principles Warm-o-ramaSide Straddle Hop x 15 ICWeed pickers x 10 ICKick w/ a Twist x 15 ICRunners pose stretch sequenceMosey around the lot to the 1st corner The Thang: 4 Corners 3 blocks for a total of 6 exercises. Each lap around the 4 corners stacked the…

Stretch Armstrong at the Pit

10/8/2020 The PitPax: Square, Cosmo, Cougar, Wrigley, Cornwallis (QIC) DisclaimerCore Principles Warm-o-ramaSSH x 52 ICIST x 10 IC Windmill x 10 IC Weedpicker x 10 ICMtn. Climber x 52 IC Thang: Mosey to the bus parking lot Yoga flow Mosey to a grassy spot Stretches on our 6 Mosey to the backside wall of Target…

ATM Road (and some Yoga)

The Pit Q: SquarePax: Woody Woodpecker, Cornwallis, Dr. Porkchop, Cougar DisclaimerF3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICKick w/ a Twist x 15 ICWeed pickers x 20Mosey around the lot to the stop The Thang: Part 1: Yoga Sequences1. Runners Pose + Vinyassa2. Warrior 1, 2, 3, sequences3. Chair Pose, half moon and a…

Horseshoe

9/29/2020 The Pit Pax: Square, Dr. Porkchop, Cougar, Cornwallis (QIC) DisclaimerCore Principles Warm-o-ramaSSH x 10 ICWacky Jacks x 10 IC IST x 20 ICWindmill x 20 ICWeedpicker x 20 IC Thang: Mosey (butt kickers, high knees, straight legs)Rocky Balboa's Horseshoe: 5 8-Count Body BuildersRun 5 8-Count BB 10 Bonnie BlairsRun5 8-counts10 Bonnie15 Dirty HookupsRun5 8-counts10…

IPC Wk. 4 at The PIT

9/24/2020 Pax: Square, Logger, Kitty, Dr. Porkchop, Cornwallis (QIC) DisclaimerCore Principles Warm-o-rama: SSH x 10 ICIST x 10 ICWeed Picker x 10 IC Thang: 10 Burpee Block Jump Overs (BBJO)Murder Bunny 25yds25 ThrusterReturn to the start line with your block 10 Burpee Block Jump Overs (BBJO)Murder Bunny 50yds50 Alternating block merkinsReturn to the start line…

Are kittens allowed at F3 workouts?

The Pit beatdown 9-22-20 Square Q

9/22/2020 The Pit Q: SquarePax: Cosmo, Woody Woodpecker, Cornwallis, Dr. Porkchop, DisclaimerF3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICArm Circles x 20 ICKick w/ a Twist x 20 ICHigh Knees x 20Mosey to the Stairs The Thang: 1. 30x Merkins2. 30x Step-Back Lunge (single count)3. 30x Dips4. 30x Calf Raises(w/ Overhead Clap)5. 30x Shoulder…

The Pit IPC week 3

9/17/2020 The Pit Pax: Square, Dr. Porkchop, Khaki, Cornwallis DisclaimerCore Principles IPC Week 3 Run 400 m100 MerkinsRun 400 m90 SquatsRun 400 m80 MerkinsRun 400 m70 SquatsRun 400 m60 MerkinsRun 400 m50 SquatsRun 400 m40 MerkinsRun 400 m30 SquatsRun 400 m20 MerkinsRun 400 m10 SquatsRun 800 m Total Elapsed Time Results: Cornwallis- 35:32Square- 36:22Dr. Porkchop-…

IPC Week 2 at The Pit

9/10/2020 The Pit Pax: Square, Cougar, Dr. Porkchop, DC, Cornwallis (proctor) DisclaimerCore Principles Thang: Place coupon at middle cone.  Start timer.  Complete a 400m run that starts and ends at Shovel Flag (do not carry block) Pick up block and complete 10 Thrusters at the middle cone Rifle carry coupon to cone A (please completely…

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