Mary Run

9/30/21 The Pit Pax: Square, CW(q) Disclaimer, core principles, F3 mission statement Warm-O IST, windmill, weedpickers, kick w twist, stretch Thang: 2.8 mile run with Mary worked in Stretch Recover recover Moleskin: Great morning and chance to just talk and catch up. Talked about jobs, government, politics, and religion. We figured it all out! We’re…

9/25/21 Biking

Weather:             58 degrees and light rain stopped just as we started Pax:                       Cornwallis, Biscuit (Q) Recited F3 Five Core Principles and disclaimers. We rode to Metro Diner on 82nd and got breakfast. Ended up with 9.5 miles and had a great time riding and catching up.  Forgot to take pic at breakfast but found a…

Pit Run Day

The Pit 9-22-2021 Pax: Square, Proximity (Q) Weather: 51 degrees, feels like 48 Welcome, disclaimer, 5 core principles, f3 mission Warm: SSH, AV, WP, IMP Walkers, KWAT Thang: Mosey around the Pit parking lot + 20 box jumps at the wall Mosey around the Target + stops for HR merkins Mosey around Lowes and Target…

IPC 3 at the Pit

9/21/21 The Pit Pax: Square, Proximity, Cornwallis (proctor) Disclaimer, Core Principles, F3 Mission statement Warm-o SSH, IST, Windmill, weedpickers, arm circles Thang: *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. Results:…

Usual Shenanigans

Pax: Proximity & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICWindmills x15 ICImperial Walkers x15 ICWeedPickers x15 ICRunners Stretch Sequence 3 rounds of excercise at the wall, then run a giant square stopping at each corner for an exercise. Round 1 Wall steps ups x40Run the square alternating Merkins x20 &…

IPC Week 2

The Pit – 9/14/2021 Weather: 69 degrees, feels like 70 degrees. Humidity 87%, Wind 1 mph from SSW Pax: Square, Dr. Porkchop, Proximity (Q) Welcome, 5 Core Principles Warm: Stretching, SSH, Imp Walkers, WP, CH Squats, Little Baby Arm Circles, Reverse Little Baby Arm Circles Thang: Mosey to the schoolyard IPC Week 2: Round 1…

99s at the Pit

The Pit – 9/9/2021 Weather: 58 Degrees, Feels like 58 Degrees, 83% Humidity, Wind 1 mph from NNW Pax: Cornwallis, Square, Proximity (QIC), Dr. Porkchop Welcome, disclaimer, 5 core principles Warmup: SSH x19, WP x 9, AV x 9, Shoulder Taps x 9, Imp Walkers x 9, Copperhead Squats x 9 – All IC Mosey…

IPC Week 1 – revenge of murder bunnies

Pax: Proximity, Cornwallis & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICArm Circles x8 ICRunners Stretch Sequence Round 1▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 blockees with a thruster▪ 25 yard murder bunny▪ 10…

Well Rounded IPC training

Pax: Proximity, Cornwallis & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICImperial Walkers x10 ICKick with Twist x10 ICWindmills x 15 ICRunners Stretch Sequence Mosey around the Staples lot: buttkickers, karaoke, backwards.... then over to the woods to pick up a cindy. With the Cindy:1.   Squat Thrusters x15zamp carry to…

Lessons in Listening

5 Pax defeated the fartsack and posted at The Vet for Week 0 of IPC. Weather: Humid. 70 ish. Disclaimers/Cores WarmO : 20 SSH IC - Arm Circles 10 F/R IC - Rubber bands - & Michael Phelps Warm up part 2. 100 Merkins, Run 800 Meters, 75 Merkins, Run 1200 Meters, 50 Merkins, Run…

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