Merkin Madness

Warm Up: 68 SSH Mosey to school First round: All about matchups - classic Carolina favorites against the (down)underdogs 1 Carolina dry dock, 16 “Aussie”swing pull ups, 2 CDD, 15 spu, 3/14, 4/13, 5/12, 6/11, 7/10, 8/9 Cumulative - 36 merkins, 100 pull ups Round of 32: Circle up in high plank, one pax does…

The Baseline

Pax: Cornwallis, Wooly Dutchman, Square, EC, Proximity, Dr. Porkchop (Q) Weather: Mid-20s Warm up: SSH, kick with a twist, weedpickers, arm circles, mosey The Thang: AMRAP - 30 min 200m run 10 squats, 10 mericans 200m run 10 burpees, 10 block swings 200m run 10 Block thrusters, 10 BB sit ups 200m run 10 lawnmowers,…

Tuesday Beatdown

Weather: cold Pax: Cornwallis, Square, Kitty, EC, Dr. Porkchop (Q) Warm up: SSH, Windmill, Arm swings, Finkle swings, imperial walkers Mosey to wall Partner up P1 - Side step ups (50 total)- P2 Bear crawl out, run back P1 - Balls to the wall shoulder taps (50 total)- P2 Broad jumps out, run back Big…

Sandbags and swingsets

Pax: FNG Mike (now EC), Cosmo, Square, Proximity, Cornwallis, Dr. Porkchop - Q Weather: Cold Warm up: SSH, Arm circles, Duck walk, over/unders, Porkchop slides The thang: 6 stations x 2 each 10 sandbag cleans, 20 decline merkins, 20 block swings, 20 skull-crushers, 20 OHP, 20 curls Slowsy to swings 10 inverted rows IC 10…

End-of-year Back Beatdown

Pax: Tulip, Square, Cornwallis, Dr. Porkchop (Q) Weather: 20s. Pretty cold, but no wind. Warm up: SSH, Up and overs, Knee hugs/over, kick with a twist, Arm swings The thang: stations (focusing on back) with mosey in between - 2 burpees EMOM during the mosey to spice things up Station 1: Stair hops - 3…

AMMMMRAP

Pax: Cornwallis, Dr. Porkchop (Q) Weather: 20 and apparently warm Warm up: SSH, windmill, kick and twist, arm swings, stretch, mosey and count parking spaces The thang: 1 Burpee, 2 Merkins, 3 BB Sit Ups, 4 Squats AMRAP in 35 minutes (73 rounds completed, counted using parking spaces, 1 round per space and move to…

12/8/20

Pax: Square, Cornwallis, Khaki, Dr. Porkchop - Q Weather: A warm 34 degrees, had Q shedding layers from the start. Warm Up: 26 SSH IC, Finkle swings, Arm swings, 17 Imperial walkers IC, Mosey EMOM 1 - 10 minute total Odds: heel-touch side step ups (needs a better name), 8 each leg Evens: 20 dirty…

Pit – Run + Heavy

Pax: McStuffins, Cornwallis, Square, Dr. Porkchop (Q) Weather: much more comfortable than it has been Warm up: SSH, Arm Circles, Kick w twist, Weedpickers Mosey (over some treacherous terrain) to the blocks and zamp carry back to the parking lot Do 50 of one exercise and then run a big lap (aka Cornwallis 400, iykyk)…

The Pit – 11.5.20

Pax: Brickyard, McStuffins, Square, Dr. Porkchop(Q) Weather: 50 and calm, beautiful sunrise to finish Warm up: SSH 25 IC, windmill 15 IC On your six - up and overs, scorpions Walking RDL, walking weekpickers, side lunges, knee hugs, walking quad stretch Mosey to school, get blocks, carry to kickball diamond Start at the pitchers mound…

Science – 10.27.20 Pit

Pax: Cornwallis, Cougar, Square, Dr. Porkchop - Q Weather: pants during freed to lead, shorts during the beatdown kind of weather Warm Up: SSH, Weed Picker, Kick with a Twist, Arm Swing Mosey around parking lot, grab a rock and leave it in the middle of the parking lot. Lunge walk, duck walk, walking hamstring/quad…

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