Come on out to the Pit meeting where the Maumee and the Auglaize Rivers meet at Kingsbury Park in Defiance, OH
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The Pit 12/13/23
PAX:
Fat Amy (Q)
Southie
Brogan
Fudd
Dora
Re-load
Colson
F3, Mission, 5 Core principles, Motto: “Leave no man behind, but leave no man where you found him.”
Warm-up:
• 7 count motivators
• 6 count squativators
• arm circles in cadence
• slow count merkins in cadence
The Thang: (Format of IPC 2023 week 4)
• EMOM 5 min, 5 burpees
• 4 cones set-up, 10 yards apart
• Murder Bunny out to each cone
• Bear crawl back to start cone
• Sprint back out to cindy
• Go up the ladder and back down
• After finish round 1, pick up the 6
• Start round 2 together, repeat
The Pit 12/13/23
PAX:
Fat Amy (Q)
Southie
Brogan
Fudd
Dora
Re-load
Colson
F3, Mission, 5 Core principles, Motto: “Leave no man behind, but leave no man where you found him.”
Warm-up:
• 7 count motivators
• 6 count squativators
• arm circles in cadence
• slow count merkins in cadence
The Thang: (Format of IPC 2023 week 4)
• EMOM 5 min, 5 burpees
• 4 cones set-up, 10 yards apart
• Murder Bunny out to each cone
• Bear crawl back to start cone
• Sprint back out to cindy
• Go up the ladder and back down
• After finish round 1, pick up the 6
• Start round 2 together, repeat
Exercises at each Cone:
Start Cone: 5 Absolutions
Cone 1: 10 Manmakers
Cone 2: 15 Squat Thrusters
Cone 3: 20 Goblet Squats (then KB Swings)
COT: COR, NOR, 6, Announcements, Prayer