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…

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…

Tuesday Beatdown

Weather: cold Pax: Cornwallis, Square, Kitty, EC, Dr. Porkchop (Q) Warm up: SSH, Windmill, Arm swings, Finkle swings, imperial walkers Mosey to wall Partner up P1 - Side step ups (50 total)- P2 Bear crawl out, run back P1 - Balls to the wall shoulder taps (50 total)- P2 Broad jumps out, run back Big…

Reppin’ at The Pit

11 PAX showed out today at The Pit leading F3 Indianapolis in total PAX posted in the gloom (Square, Exploding Cow, Swayzee, Proximity, Cheeseball, Fantana, Spaceballs, Dr. Porkchop, Cornwallis, McStuffins, Khaki-Q) Warm-up: IC Slow Weedpickers IC Arm Circles Mosey Thang: 100 Air Squats 80 Flutter Kicks (2 is 1) 60 Merkins 40 Big Boys 20…

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