The Pit (Kingsbury Park)

One response to “The Pit (Kingsbury Park)”

1. 

   Jake “Bessie” Mulinix

   January 19, 2026

   F3 GPT: General Physical Torture

   Pax: Bessie (Q) and Southie
   Location: The Pit

   1) WARM-O-RAMA — 5 MINUTES
   • 20 Side Straddle Hops
   • 15 Imperial Walkers
   • 15 Hillbillies
   • 10 Arm Circles (forward)
   • 10 Arm Circles (backward)

   2) THE BEATDOWN — 30 MINUTES TOTAL

   5 Stations × 6 minutes each
   Rotate clockwise. 30–45 sec to transition.

   Each station is AMRAP style (as many rounds as possible in 6 minutes).

   STATION 1 — Legs & Shoulders

   6 minutes AMRAP
   • 15 Cinder Block Swings
   • 15 Goblet Squats (coupon at chest)
   • 10 Overhead Press (coupon)

   STATION 2 — Upper Body

   6 minutes AMRAP
   • 20 Merkins
   • 10 Cinder Block Rows (RIGHT arm)
   • 10 Cinder Block Rows (LEFT arm)

   STATION 3 — Carries & Legs

   6 minutes continuous
   • 40-yard Cinder Block Carry
   (bear hug or suitcase carry — switch hands halfway)
   • 20 Bodyweight Lunges (10 each leg)

   STATION 4 — Low-Impact Cardio

   6 minutes AMRAP
   • 20 Step-Back Burpees
   (step back → merkin → step forward → stand — NO jump)
   • 30 High-Knee Marches (in place)
   • 20 Air Squats

   STATION 5 — Core & Grip

   6 minutes AMRAP
   • 20 Cinder Block Swings
   • 10 Cinder Block Around-the-World (each direction = 1)
   • 30 Flutter Kicks (4-count)

   3) MARY — 4 MINUTES

   Core work, cadence optional.
   • 25 LBCs
   • 25 Freddy Mercuries
   • 25 Flutter Kicks
   • Plank until time

   4) CIRCLE OF TRUST

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