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 & … More Usual Shenanigans

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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 … More IPC Week 1 – revenge of murder bunnies

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 … More Circuit Intervals

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-663582More Core + Dead Hangs

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. 🙂 … More Arms and Rain