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!…

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…

TWoC Day 2 Rounded Beatdown

2/23/21 Tundra Pax: Khaki, State, PVC, Nomad, Beefsteak, Logger, Spud, Pontoon19, Chirp Chirp, Cheeseball, Woolly Dutchman, Square, Bumblebee, Optimus, Proximity, Biscuit, Cornwallis (Q) DisclaimerCore Principles Warmup was before we started.Thang: Bear Crawl 1 lap (.20 miles) Lunge Walk 1 lapBroad Jump Burpee 1 lapLunge Walk 1 lapBear Crawl 1 lapTotal- 1 mile Recover Recover! Moleskin:…

TWoC Day 1.2

2/22/21 Owlbear Pax: Spud, Khaki, Beefsteak, Logger, Coyote, Bumblebee, Nomad, Woolly Dutchman, Zoolander, Proximity, Square, Cheeseball, Zamboni, Quick, Pontoon19, Cornwallis (Q) Carry Block to the basketball court DisclaimerCore Principles Warm-o-ramaSSH x 15IST x 15Weed Pickers x 15 Thang: Thruster toss block from bball court down to southwest corner of the park Murder Bunny Back Bear…

TWoC Day 1.0

2/22/21 The VET Pax: Nomad, Proximity, Beefsteak, Biscuit, Logger, Spud, Khaki, Snaphook, Chirp Chirp, Woolly Dutchman, Pontoon19, Bumblebee, Square, Motorboat, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SSH x 1IST x 1 Weed Picker x 1 Thang: Run to the parking deck by Sun King Backwards run up the ramps, regular run on the flats all the…

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…

Strength & Endurance

11 PAX posted in the gloom Nomad, Kitty, Motorboat, Square, State, Genie, Beater, Cheeseball, Pontoon-19, Spud, Khaki (Q) “Warm” Up:  SSH 10 IC Weedpickers 10 IC Finkle Swings OYO Arm Circles OYO Thang:  1 Shoulder Press into Zamp Line 1 - 80 Curls Down and Back then Zamp to next line Line 2 - 60…

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…

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