Back in the saddle

10/20/20THE PIT Pax: Square, Dr. Porkchop, DC, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: (all IC) SSH x 20IST x 10 Windmill x 10 Weed picker x 10 Kick with twist x 10 Thang: Mosey to the building south of Lowes. Lines: Plank walk; plank merkins; lunge walk forwards/backwards, Bear Crawl/Crawl Bear, Broad Jump burpees forwards/backwards Mosey…

4 Corners (7’s) – alternate uses for a mask

Q: SquarePax: Cougar, Nomad, Dr. Porkchop DisclaimerF3 Core Principles Warm-o-ramaSide Straddle Hop x 15 ICWeed pickers x 10 ICKick w/ a Twist x 15 ICRunners pose stretch sequenceMosey around the lot to the 1st corner The Thang: 4 Corners 3 blocks for a total of 6 exercises. Each lap around the 4 corners stacked the…

10/13/20 Trio Beatdown

Weather: “this air is cold” - Cougar Pax: Square, Cougar, Dr. Porkchop (Q) Warm Up: 30 SSH, 15 Windmill, 20 Imperial walkers, Arm swings OYO, mosey around parking lot Mosey to school Triplet workout: 2 exercises, 1 pax running. All pax rotate stations when runner gets back. Cumulative count on each exercise 100 double merkin…

Stretch Armstrong at the Pit

10/8/2020 The PitPax: Square, Cosmo, Cougar, Wrigley, Cornwallis (QIC) DisclaimerCore Principles Warm-o-ramaSSH x 52 ICIST x 10 IC Windmill x 10 IC Weedpicker x 10 ICMtn. Climber x 52 IC Thang: Mosey to the bus parking lot Yoga flow Mosey to a grassy spot Stretches on our 6 Mosey to the backside wall of Target…

ATM Road (and some Yoga)

The Pit Q: SquarePax: Woody Woodpecker, Cornwallis, Dr. Porkchop, Cougar DisclaimerF3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICKick w/ a Twist x 15 ICWeed pickers x 20Mosey around the lot to the stop The Thang: Part 1: Yoga Sequences1. Runners Pose + Vinyassa2. Warrior 1, 2, 3, sequences3. Chair Pose, half moon and a…

Re-Living the 30’s

Block Party Fun Weather: 45 degrees Pax posted: 14 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 x10 • Weed Pickers • Wind Mills • Imperial Walkers…

Horseshoe

9/29/2020 The Pit Pax: Square, Dr. Porkchop, Cougar, Cornwallis (QIC) DisclaimerCore Principles Warm-o-ramaSSH x 10 ICWacky Jacks x 10 IC IST x 20 ICWindmill x 20 ICWeedpicker x 20 IC Thang: Mosey (butt kickers, high knees, straight legs)Rocky Balboa's Horseshoe: 5 8-Count Body BuildersRun 5 8-Count BB 10 Bonnie BlairsRun5 8-counts10 Bonnie15 Dirty HookupsRun5 8-counts10…

IPC Wk. 4 at The PIT

9/24/2020 Pax: Square, Logger, Kitty, Dr. Porkchop, Cornwallis (QIC) DisclaimerCore Principles Warm-o-rama: SSH x 10 ICIST x 10 ICWeed Picker x 10 IC Thang: 10 Burpee Block Jump Overs (BBJO)Murder Bunny 25yds25 ThrusterReturn to the start line with your block 10 Burpee Block Jump Overs (BBJO)Murder Bunny 50yds50 Alternating block merkinsReturn to the start line…

Are kittens allowed at F3 workouts?

The Pit beatdown 9-22-20 Square Q

9/22/2020 The Pit Q: SquarePax: Cosmo, Woody Woodpecker, Cornwallis, Dr. Porkchop, DisclaimerF3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICArm Circles x 20 ICKick w/ a Twist x 20 ICHigh Knees x 20Mosey to the Stairs The Thang: 1. 30x Merkins2. 30x Step-Back Lunge (single count)3. 30x Dips4. 30x Calf Raises(w/ Overhead Clap)5. 30x Shoulder…

Dr. P Block Party

Weather: low 50's, clear PAX: Khaki, Clancy, Cheeseball, Square, Motorboat, State, Nomad, Pew Pew, Headlock, Woolly Dutchman, Cornwallis, Chirp Chrip, Dr. Porkchop (Q) Warm up: SSH Windmill Arm swings  Bicep carry to west lot :45 on, :15 rest Thrusters, lawnmowers, block swings Farmer carry down to far light pole(R) back(L) Repeat intervals Zamp carry to first…

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