Mary Run

9/30/21 The Pit Pax: Square, CW(q) Disclaimer, core principles, F3 mission statement Warm-O IST, windmill, weedpickers, kick w twist, stretch Thang: 2.8 mile run with Mary worked in Stretch Recover recover Moleskin: Great morning and chance to just talk and catch up. Talked about jobs, government, politics, and religion. We figured it all out! We’re…

IPC 3 at the Pit

9/21/21 The Pit Pax: Square, Proximity, Cornwallis (proctor) Disclaimer, Core Principles, F3 Mission statement Warm-o SSH, IST, Windmill, weedpickers, arm circles Thang: *50 Kraken burpees Run 400 meters *50 BDE burpees Run 800 meters *50 Bonnie Blair’s Run 1200 meters * every 2 min on the min run 50 yards and then continue exercises. Results:…

Running?

8/24/21 The Pit Pax: DR FNG (now known as Bettis) from Lexington), DR Woodrider, Square, Proximity, Cornwallis Q Disclaimer, Core PRINCIPLES Warm-o-Rama SSH x 20, IST x 10, Weedpickers x 10, Windmill x 10, arm circles 10 each direction Thang Run to BR park and back stopping along the way for these exercises 5 burpees…

IPC is coming

8/19/21 The Pit Pax: Dr Porkchop, Proximity, Square, Cornwallis Disclaimer, Core principles Warm-o-Rama: SSH x 20 Ist x 10 Windmill, weedpickers x 10 each Kick with twist x 10 Arm circles x 10 F and B Thang: 4 rounds of 25 burpees and run 1/4 mile. Total 100 burpees and 1 mile for total time…

Town Run Sat ride

8-14-21 Town Run Pax: Commodore, Nomad, Proximity, Cornwallis Disclaimer Thang: rode the full 7 mile trail Recover recover Moleskin: - great time out this morning. Perfect weather! -Prox and Comm were first time riding at TR so it was fun to watch them discover it and play. Both crushed it -t-clamps to Comm… he just…

Jugs of fun

8/4/2021 The Pit Pax: Khaki, Proximity, Nomad, Cornwallis (Q) DisclaimerCore Principles Warm-o-ramaSSH x 15 Kick with twist x 10 Weedpicker x 10Windmill x 10 Imperial Squat Walkers x 9 Thang: Jugerini carries over to stairs and up to the Starbucks front lawn Pyramids 12-10-8-6-4 (40 total) Round 1: Overhead jug squats PyramidLap: run the ramp…

Repeato

7/20/21 Pax: Keytar, Square, Proximity, Cornwallis (Q)  Warm-OSSH ISTWeedpickerWindmillImperial lunge walk Thang: Dora 321 partner cumulative at the Stairs and Wall Partner 1 does exercise while partner 2 runs up stairs and down ramp100 merkin wall push ups (push up to standing position) 50 box jumps 25 burpees  Football shuffle:  run down first ramp, back shuffle next ramp, forwards,…

Pit Beatdown

7/8/21 The Pit Pax: Cornwallis (Q) Warm-OImperial high knee walk Imperial lunge walkWeed pickers  Thang: Dora 321 partner cumulative at the Stairs and Wall Partner 1 does exercise while partner 2 runs up stairs and down ramp100 merkin wall push ups (push up to standing position) 50 box jumps 25 burpees  Football shuffle:  run down first ramp, back shuffle…

Tour de France

7/1/21 The Pit Pax: Proximity, Square, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SSH x 20 IST x 10Kick with twist x 10Weed picker x 10 Windmill x 10 Thang: Workout board spelling Tour de France with a lap in between each wordT- 15 squatsO- 25 burpeesU- 30 lunges (2 is 1) R- 15 HR merkins Lap…

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…

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