Burnout day at the Pit

The Pit – 6/22/2021 Weather: 54 degrees Pax: Cornwallis,  Square, Caspian, Proximity (Q) Welcome, 5 core principles, disclaimer Warm Up: SSH IC, WP IC, AV IC, Kick with a Twist IC, Finkleswings IC, Pistol Squats OYO Warm up mosey through Target parking lot and the old O’Charleys and head over to the Wall Thang: At…

4 Corner Quad Day

The Pit – 6/17/2021 Weather: 57 and low humidity Pax: Sarge, Cornwallis, Proximity (QIC) Welcome, 5 core principles, disclaimer Warm Up: SSH, WP, AV, Imperial Walker, Hillbilly Walkers, Copperhead Squats Mosey to the Wall Step ups at the Wall Mosey to the Block pile 4 Corner Fun Corner 1: Heel elevated suitcase squat w/ Double…

Fartleks and Tabata

6/15/21 The Pit Pax: Proximity, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SSH x 20 IST x 10 Kick with twist x 10 Weedpicker x 10 Windmill x 10 Mtn. Climbers x 20 Thang: Fartlek: Run hard for 30 seconds, jog 30 seconds. Repeat for 10 minutes (or 20 sets) Tabata: 30 seconds on, 15 second rest…

A Tale of Two Tubes

6/12/2021 The Pit Weather: Peak Indiana Summer Pax: Cornwallis, Proximity (Q) Thang: Medium paced ride around Broad Ripple Moleskin: Ride was cut a bit short today due to a mechanical. Ironically a flat tire right after a discussion about flat tires, specifically the merits of riding tubeless tires as opposed to tubes. Always good conversation…

Sweat on, shirts off

4 PAX @ The Pit (Cornwallis, Square, Proximity, Khaki - Q) Warm-Up: 10 IC Weedpickers 10 IC Overhead claps Finkle Swings Thang: 4 Stations 10 Pull-ups Curls/Merkins AMRAP Squats/Lunges AMRAP Overhead press/Calf raises AMRAP R&R for 10 rounds Mary: 10 IC American hammers 1 min low plank 10 IC American hammers 1 min low plank…

11’s and some other stuff too

Pax: Proximity, Logger, Cornwallis & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x25 ICKick with Twist x10 ICImperial Walkers x10 ICQuad stretch/Runners Pose/Runners Stretch Warm Up runMosey around the Staples parking lot then to the wall by the rocks 11's - Donkey kicks on the wall and merkins10 donkey kicks, run across the…

Crown Hill Ride

6/5/2021 The Pit Pax: Proximity Thang: Quick ride to Crown Hill cemetery and back. Moleskin: Had been planning a ride to Crown Hill for a while now. Fun little ride and lots of elevation. Not quite enough time to really see everything. I wasn't able to find the grave of Benjamin Harrison again - was…

11’s at the Pit

The Pit – 6/3/2021 Weather – Sweaty. Shirts off weather. A shirt came off, but that doesn’t mean it should have. Pax: Cornwallis, former FNG now known as Caspian, Proximity (QIC) Welcome, disclaimer, F3 Five Core Principles Warmup: SSH IC x 15 Plank Jack IC Weed Picker Abe Vigoda Imperial Walkers Hillbilliy Walkers Mosey to…

Running with a Beatdown

Pax: Proximity, Blue Steel, Cornwallis & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x25 ICKick with Twist x10 ICImperial Walkers x10 ICQuad stretch/Runners Pose/Runners Stretch Warm Up runMosey around the Staples parking lot then Wall by the stairs 1st Round - At the wall –> 20 Step ups (1 is 1) run up…

Ride to the Ruins

May 29, 2021 at the Pit Weather: 45, feels like 40 Pax: Biscuit, Cornwallis, Proximity (QIC) Disclaimer, not a professional, not responsible, also clipping into my gravel bike for the first time so feel free to make fun of me if i fall over Thang: Typical slowsy ride through Broad Ripple and then excitement started…

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