Leg Day at the Pit

4/27/21 The Pit Pax: EC, Proximity, Square, Cornwallis (Q) DisclaimerCore Principles WarmoramaSSH x 20 Toy Soldier x 10 Kick with twist x 10 Weedpicker x 10 Windmill x 10 Arm circles 10 each wayMoroccan night clubs x 10 Cherry Pickers x 10 Thang: Mosey to the stairs Dora 1,2,3100 donkey kicks200 lunges (1 is 1)…

Spring Clean ‘n Jerks

Pax: Cornwallis, Proximity, EC, & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x25 ICImperial Walkers x10 ICKick with Twist x15 ICWeed Pickers x 10 ICQuad stretch Warm Up runMosey around the parking lot and grab a block and head to the playground by the school. 1st Round: with the Block"Spring" clean n jerk…

Proximity, Pestilence or Pandemic

Pax: Cornwallis, Square, EC, Proximity Weather: Rainy WArm UP: SSH Abe Vigoda Weed Pickers Kick With a Twist Bonnie Blair Thang: Box Jump x 20 and mosey across the parking lot for 5 Spiderman Merkins ( 2 is 1) Box Jump x 15 and mosey across the parking lot for 10 Spiderman Merkins ( 2…

Indiana VQ

The Pit Weather: Tropical compared to yesterday, beautiful snow falling Pax: Cornwallis, EC, Square, Proximity Disclaimer/Core Principles Warmup: SSH, AV, GG, Walkers, Runners stretch Thang: Mosey to Hell on Wheels parking lot. Merkin ladder workout running back and forth to the light poles and increasing merkin counts after each run Extra long mosey to the…

Snowy – 9 rounds style

Pax: Cornwallis, Proximity, EC & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x25 ICWindmills x 15 ICWeed Pickers x 15 ICImperial Walkers x15 ICRunners stretch Mosey around the parking lot 1 time and wave to the Salt truck guy3 Rounds of exercises. Reps are x10, x20, x10 for each of the 3 roundsRound…

11’s on the 11th

2/11/21 Pax: Flash, Square, Proximity, EC, and Cornwallis (QIC) DisclaimerCore Principles Warm-o-rama: SSH x 20 IST x 10Kick with Twist x 10 Windmill x 10 Weed Picker x 10 Thang: Mosey to the brick wall First 11's: Incline Merkins and Dips Mosey to the steps Second 11's: Lunges, run to the top, Monkey humpers, run…

4 Corners (7’s) & prep for week of Cornwallis

Pax: Cornwallis, Proximity, EC & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x25 ICHigh Knees Run in Place x 15ICWindmills x 15 ICWeed Pickers x 15 ICImperial Walkers x15 ICQuad Stretch Mosey to the the School lot and grab a block on the way4 CORNERS - Each lap around the 4 corners stacked…

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,…

Lots of audibles

1/28/21 The Pit Pax: Square, EC, Woolly Dutchman, Butterfly, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SSH x 20IST x 10 Windmill x 10 Weed Picker x 10 Kick with twist x 10 Thang: Frisbee Burpees- Complete the pass with the disc or do 3 burpees for each dropped pass. We took two steps farther away for…

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