Warm-up Overhead claps 10 Weedpickers 10 Finkle swings 10 Arm circles 10 Mosey to Elementary school park Thang - 5 Stations, 2 rounds of suck 20 reps R1 Pull-ups R2 Manmakers w/ coupon 40 reps R1 Overhead Press w/ coupon R2 Cleans w/ 40lb Sandbag 60 reps R1 Curls R2 Merkins 80 reps R1 Block Dips…
8/4/2020 The Pit QIC: Cornwallis Pax: Cougar, Woody Woodpecker Disclaimer Warm-o-rama SSH x 20 IC IST x 10 IC Windmill x 10 IC Weedpickers x 10 IC Thang: Mosey to the playground Cards: Hearts- 99 pull ups Diamonds- 99 Merkins Clubs- 99 Squats Spades- 99 LBC's Jokers x 2- Run a lap around the soccer…
Let’s get better together! Weather: 72 clear sky Pax posted: 6 Warm up: IC • 10 Windmills • 10 Weed Pickers • 10 SSH • 10 Arm Circles Slowsey to a further spot! Thang: Trivia Heavy Pack (60lbs) - Get it right and do exercise and Q carries pack, get it wrong (don’t get it…
7/16/2020 The Pit Q: Cornwallis Pax: Cougar, Square Disclaimer F3 Core Principles Warm-o-rama: SSH x 20 IC Toy Soldier x 10 IC Windmill x 10 IC Weed Picker x 10 IC Thang: Baba O'Riley Mosey over to the steps Rd 1: run up the steps regular, then down the ramp Rd 2: up 2 steps,…
Disclaimer Key Principles Warm Up SSH X 20 IC Hiesman x 20 IC Windmills x 10 IC Arm Circles x 10 IC both directions Mosey to Steps The Thang Burpee Ladder with 2 flights of steps - Burpee at each line up to 12 Mosey (up the hill) to the wall Balls-to-the-wall w/Chicken Peckers then…
7/7/2020 4 Pax at The Pit for a horseshoe to work off those July 4th lb's Q: Cornwallis Pax: Cosmo, Square, Cougar Disclaimer given F3 Core Principles stated Warm-o-rama: SSH x 20 IC IST x 10 IC Windmill x 10 IC Weed Pickers x 10 IC Thang Mosey over to the northern most buildings beside…
2 Pax @ the Pit. 73, humid, ideal. Cornwallis, Q-Snaphook Disclaimer given Warm up SSH 25 IC Sun Gods 10IC forward and reverse Finkle Swings 10IC each leg Weed Pickers Chilly Jacks Mosey. Thang #1 Run up the stairs x3 and different exercise down the ramp each time. Skip, Run Bernie, Defensive Slides Thang #2…
6/30/2020 3 pax for a new rendition of my Pyramid Scheme Disclaimer given F3 core principles listed Warm-o-rama SSH x 20 IC IST x 10 IC Windmill x 10 IC Weed Picker x 10 IC Thang: Mosey to the school Pyramid 1: Arms 10 Pull ups 20 Burpees 30 Hand Release Merkins 40 Overhead Claps…
6/23/2020 The Pit Q: Cornwallis Pax: Square, Cougar Disclaimer 5 Core Principles of F3 Warm-o-Rama: SSH x 20 IC Kick with twist x 10 IC Windmill x 10 IC Arm Circles x 10 IC Thang: 40 Lunges 20 Jump Lunges 20 Squats 20 Shoulder Taps 40 Mtn. Climbers 20 Merkins 20 Makhtar N'Diayes Run 200…
Disclaimer Warm Up SSH X 15 IC Toe Touches X 15 IC Mosey around the parking lot to the wooded area The Thang Tibetan 5 Rites x15 each exercise Yoga Vinyasa Series Crescent Pose Warrior 1 Warrior 2 Warrior 3 Reverse Warrior Stretch Bottom to Top Slowsy back to the cars Gumby - Bottom to…