IPC Week 4

Pax: Cornwallis, Square, Dr. Porkchop Weather: 60ish and clear Warm up: SSH, windmill, kick w/ twist, arm swings The Thang: Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue…

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…

4 Year Anniversary for Blackcat F3!

A mighty group of PAX showed out for our anniversary beatdown thanks to some worthwhile weasel shaking. A beautiful 67 degree morning. BoucherJay-ZSliotWapnerGasmanCrabby PoDaisyMaestroPorkchopCubby BluePiperPopeyeBubblicious (QIC)Stache (QIC) WARMUP: Motivator from 8, series of leg stretches for 5 min., arm stretches while Q explained the first part of the Thang and PAX divided into pairs. THANG:…

Merkin Madness

Warm Up: 68 SSH Mosey to school First round: All about matchups - classic Carolina favorites against the (down)underdogs 1 Carolina dry dock, 16 “Aussie”swing pull ups, 2 CDD, 15 spu, 3/14, 4/13, 5/12, 6/11, 7/10, 8/9 Cumulative - 36 merkins, 100 pull ups Round of 32: Circle up in high plank, one pax does…

TWoC Post 5- The Diddy

2/25/21 The Pit Pax: Khaki, Proximity, Kitty, Dr. Porkchop, Spud, Bumblebee, Beefsteak, Pontoon19, Woolly Dutchman, Nomad, Square, Logger, Beater, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SSH x 10IST x 10 Weed Picker x 10 Arm circles x 10 Thang: The Diddy 10 pullups and 20 burpees for 10 rounds Total: 100 pullups, 200 Burpees Recover Recover!…

Frozen Frisbee

Ultimate Frisbee! Weather: 24 Pax posted: 17 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 • SSH • Slow weed pickers • Picked Teams (evaluated and modified…

The Baseline

Pax: Cornwallis, Wooly Dutchman, Square, EC, Proximity, Dr. Porkchop (Q) Weather: Mid-20s Warm up: SSH, kick with a twist, weedpickers, arm circles, mosey The Thang: AMRAP - 30 min 200m run 10 squats, 10 mericans 200m run 10 burpees, 10 block swings 200m run 10 Block thrusters, 10 BB sit ups 200m run 10 lawnmowers,…

CMU Mile

Cool 23F with a beautiful wolf full moon. Pax: Nomad, Fantana, Cheeseball, Genie, Tulip, State, Bubble Bath, Pontoon 19, Dr. Porkchop, Beater, Wooly Dutchman, Spud, and Motorboat (QIC) Disclaimer: Given Warmup: Cheery pickers x 10 ICMoroccaan Nightclub x 20 ICOverhead claps x 20 ICShoulder pretzel x 10 ICTrunk Twist x 10 ICFinkleswings each sideTempo Squats…

It’s Wednesday My Dudes

Ultimate Frisbee! Weather: 28 Pax posted: 18 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 • SSH • Picked Teams (evaluated and modified to even out) Thang:…

Running around in the Pit

PAX: Dr. Porkchop, Cornwallis, EC, Square, Khaki (Q) Warm-up:  Weed pickers 10 IC Arm Circles Front & Back 10 IC Finkle Swings till warm  Thang:  Run around the parking lot to lower wall  Manmaker Burpees (Burpee w/ box jump) 15 OYO  11’s with Merkins & Diups  Run to top of parking lot by Lowes Running…

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