TWoC Day 3 East/West Side Ultimate

2/24/21 The Hill Pax: Snooki, Motorboat, Nomad, Little giant, Spaceballs, Ponzi, Bumblebee, Proximity, Cheeseball, Spud, Tulip, Faceoff, Wilson, Pontoon19, Khaki, Dr. Porkchop, Clancy, Kindergarten Cop, Beefsteak, Lincoln Log, Chirp Chirp, Square, Biscuit, Woolly Dutchman, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SSH x 20IST x 10 Windmill x 10 Kick with Twist x 2 Split into 2…

Bagboy’s Brickmas Tree

12/24/21 5 pax for a Brickmas Tree! I got this workout from Bagboy out of F3 Lake Norman. Thanks brother, always a smoker! Pax: Dilly Dilly (DR), Proximity, Dr. Porkchop, Groupie, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SSH x 10IST x 10Windmill x 10 Weed Picker x 10 Arm circles x 10 forwardArm circles x 10…

Nothing but arms

12/17/20 Pax: Dr. Porkchop, McStuffins, Woolly Dutchman, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SS...nope can't do thoseIST x 5 and those hurt tooWind...nope, can't do thoseKick with twist x 20 Arm Circles x 10 forwards and x 10 backwards Cherry pickers x 20 Morocan night club x 20 Overhead clap x 50 while walking over to…

Kan Jam Beatdown

12/10/2020 The Pit Pax: Square, Kitty, Dr. Porkchop, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SSH x 20 IST x 10 Kick with twist x 10 Windmill x 10 Weedpickers x 10 Thang: Mosey to the school soccer field for Kan Jam beatdown. Each person will take two throws in a round. They will try to hit…

Favorite Side Dish

F3 The Pit - Q - 20201124_064541

Q: SquarePax: Cornwallis, Dr. Porkchop DisclaimerF3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICKick with a Twistx 15 ICWeed Pickers x 15 ICRunners pose stretch sequenceMosey to spot number 1 The Thang:A giant lap around the mall. Total of 3 stations.Station 1 - Front of the stairs1. Merkins x20 // Arm Circles x20 // up…

Equal-Punishment Ultimate Frisbee

Weather 46 Degrees and getting colder, plus a steady wind! PAX 15 pax posted: Chirp Chirp, Biscuit, Ponzi, Diary, Optimus, Snooki, Snitches, Clancy, OB, Face-off, Teddy Bear, Cornwallis, Dr. Porkchop, Kindergarten Cop, Bumblebee Q Disclaimer Okay I forgot to give the disclaimer... I did give the four core principles though... wait... theres five? Warm-up Got…

65 Degrees and Supersets

F3 The Pit - 65 degrees and supersets

Q: SquarePax: Cornwallis, Dr. Porkchop, Cosmo DisclaimerF3 Core Principles Warm-o-ramaSide Straddle Hop x 25 ICWindmills x 10 ICImperial Walkers x 15 ICRunners pose stretch sequenceMosey to spot number 1 The Thang:Superset workout. Exercise listed followed by the next exercise immediatley after before slight rest.Total of 3 stations and 12 exercises.Station 11. Burpee x20Cross hops x402.…

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