5/13/21 Murph Prep

Warm Up Mosey around the parking lot SSH x 20 IC Imperial Walkers x 20 IC Al Gores with heel raises The Thang 8 rounds of the following exercises: 10 Pullups 25 Merkins 40 Squats 1/8 mile run Mary Triangle Exercises (suspend feet at 6-10", make a triangle(s) as appropriate) One foot x 20 IC Two…

GOOD MORNING at the Pit

Weather: 40 and calm Pax: Cornwallis, Square, Proximity (Q) Warm-O-Rama: SSH Weed Pickers AV Runners Stretch KWAT Hillbillies Thang: Box Jumps 35 OYO Broad Jump to the rock pile, grab a big rock 4 Corners: Corner 1: American Hammers w/ Rock Lunge to next corner w/ rock Corner2: Plank Sweepers Lunge to next corner w/…

Burpeelicious at The Vet

Weather: 40, clear, no wind Pax: Snaphook, Slider, Logger, Biscuit, Khaki, Nomad Warmup: SSH IC x15, WO IC x10, IW IC x10, 10 burpees OYO, mosey around the reflecting pond Thang: 25 burpees, mosey to the bottom of the hill for partner sprints to the top, mosey back down to the bottom…rinse and repeat 3…

All 80s! – May 12, 2021

10 Pax reported to 80's themed workout today - Ace, Beefsteak, McStuffins, Pickles, Receptor, Chisel, Sarge, Toto, Mullet, Pantalones (VQ) 37 degrees-ish - dry and loud Welcome Disclaimer - 5 Principles - Shockingly, VQ remembered all 5 without any help and received a warm ovation. Warm-Up 25 Side Straddle HopsAbe Vigodas - 10Weed Pickers -…

19’s Almost 21’s

5 Pax reported to Grizzly Einstein, Genie, Spud, Teller, Pappy (Q) 37 degrees dry and still  Welcome-Disclaimer  5 principles  Warm up ·         21 IC Side Straddle Hops ·         15 IC Imperial Walkers  ·         15 IC Weed Pickers  ·         20 IC Arm Pretzels  Thang  21’s (5 exercises per round, start at 1 rep and repeat adding a rep for each exercise to…

Jay-Z Circuit

7 PAX in attendance on this crisp 36 degree morning. Sliot, Boucher, Jay-Z, Crabby Po, Gasman, Latté, Daisy WARMUP: CAP lap, grass pickers IC x 15, calf stretches, hammy stretches, quad stretches, Finkle Swings x 10, Willy Mays Hays oyo. Batwing IC x 10, arm stretching oyo, chest stretch, tempo merkins IC x 10 Mosey…

Cindy and Arod

Weather: it's raining again at the Pit. 4 pax: Proximity, Square, Cornwallis, Snaphook WarmO: All 11 IC. Kick w a Twist, Hillbillies, Abe Vigoda's, rubber band stretching, and a Mosey. Find secret cache of Cindy's in woods, farmer carry to the school. Partner up for Arod (backwards Dora) & Cindy. P1 does exercise while P2…

HOLD’EM or FOLD’EM

Weather: 43 and clear, no wind Pax posted: 4 Pax Posted Welcome w/ Core Principles: Free, open to all Men, Peer Lead, outside rain or shine/snow, and end in COT! Disclaimer: I’m not a professional and not responsible, City and F3 are not responsible. HOLD’EM or FOLD’EM ♠️- Squats ♥️- Big Boi Situp ♣️- plank…

05/11/2021 – The Vet – DOP GARAGE POKER

Posting Pax - Tulip, Slider, Cheeseball, Biscuit, Nomad, FNGx2 (Jason - Rename Requested), Wilson The morning gloom at 43 degrees starter out well for this VQ with some questions and nervous jitters of excitement and angst of a new leader. Started out with normal Cheeseball mumble chatter and warmups. 10 SSH10 WP10 Arm CirclesFrankenstein across…

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