Usual Shenanigans

Pax: Proximity & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICWindmills x15 ICImperial Walkers x15 ICWeedPickers x15 ICRunners Stretch Sequence 3 rounds of excercise at the wall, then run a giant square stopping at each corner for an exercise. Round 1 Wall steps ups x40Run the square alternating Merkins x20 &…

IPC Week 1 – revenge of murder bunnies

Pax: Proximity, Cornwallis & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICArm Circles x8 ICRunners Stretch Sequence Round 1▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 blockees with a thruster▪ 25 yard murder bunny▪ 10…

Well Rounded IPC training

Pax: Proximity, Cornwallis & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICImperial Walkers x10 ICKick with Twist x10 ICWindmills x 15 ICRunners Stretch Sequence Mosey around the Staples lot: buttkickers, karaoke, backwards.... then over to the woods to pick up a cindy. With the Cindy:1.   Squat Thrusters x15zamp carry to…

Circuit Intervals

Pax: Proximity, Wilson & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x 20 ICKick with Twist x20 ICWindmills x 20 ICHigh Knees March x20 ICStretch Sequence Mosey to the Wall by the Stairs The Thang Part 1:1.   20 x Merkins2.   20 x Step-Ups3.   20 x Dips4.   20 x Half…

Merkins around the world

Pax: Proximity, Wilson & Square (Q)Disclaimer + F3 Core Principles Warm-o-ramaSide Straddle Hop x25 ICImperial Walkers x15 ICKnee High Jog in Place x15 ICWeedpickers x20 ICRunners Stretch Around the world grounds (Lowes, Buffalo Wild Wings, Walgreens and back to home base) #1 – Mosey over to the lot Behind Lowes–> standard merkins x20–> squats x20–>…

Core + Dead Hangs

The dead hang is a surprising challenge if you've never attempted it before. We each surpassed the 1 minute mark, and Cornwallis went to 2 minutes. On a side note, holding plank for that long is also a challenge, especially back to back!!! The world record is 16 minutes and 3 seconds: https://www.guinnessworldrecords.com/news/2021/6/norwegian-man-achieves-gruelling-16-minute-dead-hang-for-new-record-663582

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…

Arms and Rain

65 degrees and LOTs of rain. Shoes were soaked just from running in the puddles across the lot. Mumblechatter about convergence this saturday and the construction on keystone ave by Walmart. We also had a spectator on the benches under the Staples overhand who said we were "inspiring" as we bear crawled past him. Oh, and Snaphook, I'll work on the Valet Parking for you next time it rains... haha. 🙂

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