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…

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…

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…

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…

8/21/2021 Convergence @ The Depot

The Depot - 26 Pax - Ace, Biscuit, blades, Cornwallis, Cosmo, DC, hanson, headlock, khaki, Klinger, Motorboat, nomad, optimus, pantalones, Proximity, pvc, quick, ringo, sarge, slider, snaphook, TenPoint, tulip, Waldo, Wooly Dutchman, Swan  7AM - Intro To F3 - 5 Core Principals Warmups - 5 MinutesSSH IC x15Weed pickers IC x 10Imperial walkers IC x…

ultimate beatdown

Weather 57. 21 pax. 18 for ultimate, Cheeseball led Odyssey and Ladybird through a beatdown. disclaimer and core's announced. WarmO- SSH, Kick with a Twist, weedpickers, rubberbands and counting off. Game started out rough for the heavily favored home team. after a 4-0 deficit Cornwallis was acquired for a player to be named and cash…

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…

Benches and Walls

The Pit – 7-22-2021 Weather: 60s Pax: Cornwallis, Square, Caspian, Keytar, Proximity (Q) Welcome, Disclaimer, 5 Core Principles Warm Up: SSH IC AV IC Weed Pickers IC Copperhead Squats IC Imp Walkers IC KWAT IC Mountain Climber to Imperial Walkers IC Run to the steps and up and down 3x Thang: Mosey to the Cinderblock…

Little Rocky at the Pit

July 6, 2021 Weather: 70 degrees, 95% Humidity, dew point 68 Pax: Cornwallis, Proximity (Q) Disclaimer given, 5 core principles Warmup: SSH IC Weed Pickers IC AV IC Copperhead Squat IC Imperial Walkers IC Hillbilly Walkers IC Continuation of Warmup: Mosey to Hell on Wheels for some back and forth running for 4 minutes to…

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