Fartleks and Tabata

6/15/21 The Pit Pax: Proximity, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SSH x 20 IST x 10 Kick with twist x 10 Weedpicker x 10 Windmill x 10 Mtn. Climbers x 20 Thang: Fartlek: Run hard for 30 seconds, jog 30 seconds. Repeat for 10 minutes (or 20 sets) Tabata: 30 seconds on, 15 second rest…

11’s and some other stuff too

Pax: Proximity, Logger, Cornwallis & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x25 ICKick with Twist x10 ICImperial Walkers x10 ICQuad stretch/Runners Pose/Runners Stretch Warm Up runMosey around the Staples parking lot then to the wall by the rocks 11's - Donkey kicks on the wall and merkins10 donkey kicks, run across the…

Running with a Beatdown

Pax: Proximity, Blue Steel, Cornwallis & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x25 ICKick with Twist x10 ICImperial Walkers x10 ICQuad stretch/Runners Pose/Runners Stretch Warm Up runMosey around the Staples parking lot then Wall by the stairs 1st Round - At the wall –> 20 Step ups (1 is 1) run up…

Basketball throwback

5/27/21 The Pit Pax: Proximity, Square, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SSH x 20 Kick with Twist x 10 IST x 10 Weedpicker x 10 Windmill x 10 Stretches Thang: Mosey to the wall with KaraokeIncline Merkin x 10 IC Plyometrics wall jumps x 10 Dips x 10 IC Rocky Balboa x 10 each leg…

Fairgrounds Track- OIAL

5/22/21 The Pit Biking. OIAL (once in a lifetime) adventure Pax: Proximity, Biscuit, Cornwallis(Q) DisclaimerCore Principles Thang: Recover Recover! Moleskin: -We rode down to the Fairgrounds and I was on a mission to see if we could ride around the track. -I also wanted to ride across the new bridge on the monon going over…

Blocks and Bags

46F with clear skies. Beautiful morning for a beatdown. Pax: Beater, FNG-Now known as Hooker, Brady Bunch-now known as GTL, Proximity, Pontoon19, Carrot Top, State, Square, Odyssey, Motorboat Disclaimer. modify as needed Warmup:Latpull down without weight x10Front pull down x10Shoulder pretzel x10Ssh x 25Tempo squats x 10No merkin burpee x25 Circle up, sandbags in middle. …

Northern adventure

5/8/21 The Pit Pax: Proximity, Biscuit, Cornwallis (Q) DisclaimerCore Principles Thang: (my watch clicked off at one point so we lost a mile. Actually did 11.6) Recover Recover Moleskin:-Fun to explore some new territory today-We hit some dead ends but eventually made it to 82nd st. Opens up some more options for future rides. -We…

Stair Work at The Pit

5 PAX at The Pit on May 6 for some work on the stairs. 40 degrees and a sunrise coming over Staples. Staples ruins the view. Cornwallis, Square, Proximity, Snaphook & Spaceballs. Warm up SSH x20Weed Pickers X10Abe Vigoda x103 burpeesImperial Walkers x153 burpeesHillbilly Walkers x153 burpeesToy Soldier x153 burpees Mosey to the stairs Pax…

The Pit Convergence

5/1/21 F3 Dad's at The Pit Pax: Square, Oliver, Coyote, Roadrunner, Quick, Knee-high, Splaturski, Raptor, Logger, Pikachu, Curly, Roundoff, Nomad, Khaki, Tulip, Sarge, Who Dat, Biscuit, Gravy, Spud, Hanson, Ace, Pickles, Marshall, Marshmallow, Wilson, Shredder, Hotslice, Pontoon19, Bumblebee, Smalls, Proximity, Trax, Lioness, Kitty, Herbie, Branch, Cheese Whiz, PVC, Little Bisquit, Cheeseball, Headlock, Hiney, State, Blue,…

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