Come on out to the Pit meeting where the Maumee and the Auglaize Rivers meet at Kingsbury Park in Defiance, OH
One thought on “The Pit (Kingsbury Park)”
Pre-Workout
Pre-Thang
– 1 mile run
– Dark Web 1 merkin (pushup) 2 raise the roofs (shoulder press), then 2 merkins and 4 raise the roofs. End with 10 merkins and 20 raise the roofs. Repeat the same rep scheme with squats and lunges; big boy situps and Cindy Crawford (side crunches)
The Thang
Team AMRAP stations
while team does the station exercise, one member completes 20 WW3 sit-ups, and rotate to next person to do 20 WW3 sit-ups, once everyone completes 20 WW3 sit-ups – bear crawl to next station and repeat exercise and the 20 WW3 sit-up rotation
– Bonnie Blair’s
– Burpee
– Merkins
– BBC
Team Bear crawls back to station to end workout
Pre-Workout
Pre-Thang
– 1 mile run
– Dark Web 1 merkin (pushup) 2 raise the roofs (shoulder press), then 2 merkins and 4 raise the roofs. End with 10 merkins and 20 raise the roofs. Repeat the same rep scheme with squats and lunges; big boy situps and Cindy Crawford (side crunches)
The Thang
Team AMRAP stations
while team does the station exercise, one member completes 20 WW3 sit-ups, and rotate to next person to do 20 WW3 sit-ups, once everyone completes 20 WW3 sit-ups – bear crawl to next station and repeat exercise and the 20 WW3 sit-up rotation
– Bonnie Blair’s
– Burpee
– Merkins
– BBC
Team Bear crawls back to station to end workout
Post Thang: Dynamic Stretching and COT
F3 Men: Colson, Dora, Southie