Join our small close knit group of guys to get better and have some fun! Come on out to the Pit meeting where the Maumee and the Auglaize Rivers meet at Kingsbury Park in Defiance, OH
The Pit (Kingsbury Park)
One response to “The Pit (Kingsbury Park)”
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F3 GPT: General Physical Torture
Pax: Bessie (Q) and Colson
Location: The Pit1) WARM-O-RAMA — 5 MINUTES
• 20 Side Straddle Hops
• 15 Imperial Walkers
• 15 Hillbillies
• 15 Don Quixotes
• 10 Arm Circles (forward)
• 10 Arm Circles (backward)2) THE BEATDOWN — 30 MINUTES TOTAL
5 Stations × 6 minutes each
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
• 10 Overhead PressSTATION 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
• 20 Bodyweight Lunges (10 each leg)STATION 4 — Low-Impact Cardio
6 minutes AMRAP
• 20 Burpees
• 30 High-Knee Marches (in place)
• 20 Air SquatsSTATION 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 time4) CIRCLE OF TRUST
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