IPC Week 4

Pax: Cornwallis, Square, Dr. Porkchop Weather: 60ish and clear Warm up: SSH, windmill, kick w/ twist, arm swings The Thang: Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue … More IPC Week 4

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 … More IPC is coming

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 … More Merkin Madness

TWoC Post 5- The Diddy

2/25/21 The Pit Pax: Khaki, Proximity, Kitty, Dr. Porkchop, Spud, Bumblebee, Beefsteak, Pontoon19, Woolly Dutchman, Nomad, Square, Logger, Beater, Cornwallis (Q) DisclaimerCore Principles Warm-o-rama: SSH x 10IST x 10 Weed Picker x 10 Arm circles x 10 Thang: The Diddy 10 pullups and 20 burpees for 10 rounds Total: 100 pullups, 200 Burpees Recover Recover! … More TWoC Post 5- The Diddy

Frozen Frisbee

Ultimate Frisbee! Weather: 24 Pax posted: 17 Welcome w/ Core Principles: Free, open to all Men, Peer Lead, outside rain or shine, and end in COT! Disclaimer: I’m not a professional and not responsible, Church and F3 are not responsible. Warm up: IC • SSH • Slow weed pickers • Picked Teams (evaluated and modified … More Frozen Frisbee

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, … More The Baseline

CMU Mile

Cool 23F with a beautiful wolf full moon. Pax: Nomad, Fantana, Cheeseball, Genie, Tulip, State, Bubble Bath, Pontoon 19, Dr. Porkchop, Beater, Wooly Dutchman, Spud, and Motorboat (QIC) Disclaimer: Given Warmup: Cheery pickers x 10 ICMoroccaan Nightclub x 20 ICOverhead claps x 20 ICShoulder pretzel x 10 ICTrunk Twist x 10 ICFinkleswings each sideTempo Squats … More CMU Mile