Are kittens allowed at F3 workouts?

The Pit beatdown 9-22-20 Square Q

9/22/2020 The Pit Q: SquarePax: Cosmo, Woody Woodpecker, Cornwallis, Dr. Porkchop, DisclaimerF3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICArm Circles x 20 ICKick w/ a Twist x 20 ICHigh Knees x 20Mosey to the Stairs The Thang: 1. 30x Merkins2. 30x Step-Back Lunge (single count)3. 30x Dips4. 30x Calf Raises(w/ Overhead Clap)5. 30x Shoulder…

Dr. P Block Party

Weather: low 50's, clear PAX: Khaki, Clancy, Cheeseball, Square, Motorboat, State, Nomad, Pew Pew, Headlock, Woolly Dutchman, Cornwallis, Chirp Chrip, Dr. Porkchop (Q) Warm up: SSH Windmill Arm swings  Bicep carry to west lot :45 on, :15 rest Thrusters, lawnmowers, block swings Farmer carry down to far light pole(R) back(L) Repeat intervals Zamp carry to first…

The Pit IPC week 3

9/17/2020 The Pit Pax: Square, Dr. Porkchop, Khaki, Cornwallis DisclaimerCore Principles IPC Week 3 Run 400 m100 MerkinsRun 400 m90 SquatsRun 400 m80 MerkinsRun 400 m70 SquatsRun 400 m60 MerkinsRun 400 m50 SquatsRun 400 m40 MerkinsRun 400 m30 SquatsRun 400 m20 MerkinsRun 400 m10 SquatsRun 800 m Total Elapsed Time Results: Cornwallis- 35:32Square- 36:22Dr. Porkchop-…

Pit IPC Prep – 9/15

Weather: Chilly enough for Woody Woodpecker to start with long sleeves, but still warm enough for Cosmo to start sweating after a good stretch. In other words, first taste of fall weather. PAX: Cornwallis, Cosmo, Square, Woody Woodpecker, Dr. Porkchop (Q) Warm up: 30 SSH IC, 15 Windmill IC, 20 OHC IC, Arm swings OYO Mosey…

IPC Week 2 at The Pit

9/10/2020 The Pit Pax: Square, Cougar, Dr. Porkchop, DC, Cornwallis (proctor) DisclaimerCore Principles Thang: Place coupon at middle cone.  Start timer.  Complete a 400m run that starts and ends at Shovel Flag (do not carry block) Pick up block and complete 10 Thrusters at the middle cone Rifle carry coupon to cone A (please completely…

To the baseline

September 9, 2020 at Grizzly Weather: 60s- cool and clear. 12 pax reported to Grizzly for the VQ - Maize, Kitty, Pappy, Jackie Moon (VQ), Khaki, Cornwallis, Woolly Dutchman, Nomad, Cosmo, Dr. Porkchop, DC, & Wrigley Core Principles and Disclaimer. Mosey to bball court for warm-up Side straddle hops IC x25Knee huggers IC to half…

Running is resting

9/8/2020 The Pit Q: SquarePax: Cornwallis, Dr. Porkchop, Cosmo DisclaimerF3 Core Principles Warm-o-ramaHigh Knees x 20Side Straddle Hop x 20 ICKick w/ a Twist x 20 ICYoga sequence: Plank, runners pose, downward dog, Mosey to the Parking Lot by the school + Grab a cindy block The Thang:PART 1: 1.   25 x Upright rows2.…

Labor Day Convergence

Weather: 70 and crisp. Sun just rising, beautiful morning. Pax: Logger, Maize, Beefsteak, Coyote, Pontoon19, Papa Bear, State, Khaki, Snooki, Dr. Porkchop, Brickyard, Kneehigh, Marshall, Sarge, Tulip, Cornwallis, Snaphook, Teddybear, Motorboat Disclaimer given. Warmup: All in cadenceOverhead clap x17Shoulder pretzel x9Side Straddle Hop x19Windmill x11Kick with twist x13 Thang:Mosey to the lower parking lot Start…

Cheeseball Block Party

Block Party Fun Weather: 58 Pax posted: 14 Welcome w/ Core Principles: Free, open to all Men, Peer Lead, outside rain or shine, and end in COT! Disclaimer: I’m not a professional and not responsible, Church and F3 are not responsible. Warm up: IC • Weed Pickers • SSH • Moroccan Night Clubs Zamp carry…

IPC Week 1 at The Pit

Weather: 66 and very humid Pax: Cornwallis, Dr. Porkchop, Square, Cougar, Nomad (proctor) Warmup: SSH IC x10, imperial walkers IC x10, weed pickers IC x10, Finkle swings and hip flexor stretches OYO, short mosey to the grassy area Thang: 50 hand release, release Mericans, 100 leg raises, 150 jungle boi squats, 200 big boi sit-ups,…

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