Central Canal Bike Ride

Weather:             70’s and humid Pax:                       Cornwallis, Proximity, Biscuit (Q) F3 Five Core Principles and disclaimers.  Always outside Open to all men Free Peer Led Ends in Circle of Trust (COT) THANG/ Moleskin: Rode the Central Canal Towpath south past Neufields.  Read a little history on the Central Canal.  Turned around and rode through Butler then…

Bday Beatdown at the Pit

The Pit - 8/26/2021 Weather: 72 degrees, 90% humidity Pax: Cornwallis, Square, Proximity(Q) Welcome, 5 core principles WarmUp: SSH, Imperial Walkers, Hillbilly Walkers, Copperhead Squat, Pistol Squats Imperial Lunge walk to the Stairs Quick mosey through the Target parking lot Thang: Single leg burpees at the overlook Rolling Pistol Squats Mosey to the Rock pile…

Running?

8/24/21 The Pit Pax: DR FNG (now known as Bettis) from Lexington), DR Woodrider, Square, Proximity, Cornwallis Q Disclaimer, Core PRINCIPLES Warm-o-Rama SSH x 20, IST x 10, Weedpickers x 10, Windmill x 10, arm circles 10 each direction Thang Run to BR park and back stopping along the way for these exercises 5 burpees…

IPC is coming

8/19/21 The Pit Pax: Dr Porkchop, Proximity, Square, Cornwallis Disclaimer, Core principles Warm-o-Rama: SSH x 20 Ist x 10 Windmill, weedpickers x 10 each Kick with twist x 10 Arm circles x 10 F and B Thang: 4 rounds of 25 burpees and run 1/4 mile. Total 100 burpees and 1 mile for total time…

Circuit Intervals

Pax: Proximity, Wilson & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICKick with Twist x20 ICWindmills x 20 ICHigh Knees March x20 ICStretch Sequence Mosey to the Wall by the Stairs The Thang Part 1:1.   20 x Merkins2.   20 x Step-Ups3.   20 x Dips4.   20 x Half…

Town Run Sat ride

8-14-21 Town Run Pax: Commodore, Nomad, Proximity, Cornwallis Disclaimer Thang: rode the full 7 mile trail Recover recover Moleskin: - great time out this morning. Perfect weather! -Prox and Comm were first time riding at TR so it was fun to watch them discover it and play. Both crushed it -t-clamps to Comm… he just…

Tabata Block Party @ The Pit 08.12.21

Weather...80 (felt like 85) and really, really humid. Pax reporting...Proximity, Square, Khaki, Dr. Porkchop, Wrigley (Q) Welcome and Disclaimer Warmup...Weedpickers, Arm Circles, Imperial Walkers, Motivator from 8 The Thang...Seven exercises 60 seconds on, 30 seconds rest (but do calf raises during the rest) Curls, Plank Jacks, OH Presses, Bent Over Rows, KB Swings, Goblet Squats,…

HIIT with 110 Burpees

Weather: 74 degrees, a storm rolled through right before we started PAX: Proximity, Square, Logger Thang: Warmup: 20 SSH, 10 Imperial Walkers, 10 Windmills, 15 Seal Jacks, 10 Weedpickers Hiit and Burpees: At the bottom of the stairs we did an exercise for 1 minute and 30 seconds. We then had 2 minutes to run…

Jugs of fun

8/4/2021 The Pit Pax: Khaki, Proximity, Nomad, Cornwallis (Q) DisclaimerCore Principles Warm-o-ramaSSH x 15 Kick with twist x 10 Weedpicker x 10Windmill x 10 Imperial Squat Walkers x 9 Thang: Jugerini carries over to stairs and up to the Starbucks front lawn Pyramids 12-10-8-6-4 (40 total) Round 1: Overhead jug squats PyramidLap: run the ramp…

All New Day at the Pit

The Pit - 8/3/2021 Weather: 59 degrees, feels like 59 Pax: Cornwallis, Proximity (Q) Welcome, 5 core principles Warm: SSH, WP, AV LBAC R-LBAC Imp Walker Plank Jack Thang: Box Jumps x 25 At the Overlook: SL Lunge Jumps 10 Each Side SL Burpees 20 Each Side Rolling Pistol Squats Pistol Squats Schoolyard Side Hanging…

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