The Pit (Kingsbury Park)

One response to “The Pit (Kingsbury Park)”

1. 

   Jake “Besse” Mulinix

   August 18, 2026

   Pax: Besse (Q), Southie, Brogan
   Location: The Pit
   The thang: Pre-ruck Primer
   Pre-Ruck Primer

   ⸻

   WARM-UP

   * 20 SSH
   * 10 Imperial Walkers/side
   * 10 Hillbillies/side
   * 10 Arm Circles forward
   * 10 Arm Circles backward
   * 10 Slow Merkins
   * 10 Bodyweight Good Mornings
   * 10 Standing Hip Circles/side
   * 30-sec easy plank

   ⸻

   COUPON UPPER BODY

   3 Rounds

   * 10 Coupon Curls
   * 10 Coupon Overhead Press
   * 10 Coupon Rows/side
   * 10 Merkins
   * 10 Carolina Dry Docks

   Rest 30–45 seconds between rounds.

   ⸻

   PARTNER “PIT CREW”

   Pair up.

   Partner A

   * 10 Coupon Curls
   * 10 Coupon Presses
   * 10 Merkins

   Partner B

   Rest / shake out / mobility

   Switch.

   Continue for 12 minutes.

   ⸻

   CORE & MOBILITY

   2 rounds:

   * 10 Bird Dog — each side
   * 10 Superman — controlled
   * 10 Lex Luther – controlled
   * 10 Dead Bugs — each side
   * 30-sec Side Plank — each side
   * 30-sec Hip Flexor Stretch — each side

   ⸻

   THE RESET

   Four minutes of continuous easy movement:

   * 30 sec marching
   * 30 sec arm swings
   * 30 sec hip circles
   * 30 sec shoulder rolls

   Repeat twice.

   ⸻

   COT

   Also may have EH’d Chad (our morning walker) for the ruck!

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