The Pit

Q: Square
Pax: Cornwallis, Dr. Porkchop, Brickyard, Beefsteak, Snaphook

F3 Core Principles

Side Straddle Hop x 20 IC
Imperial Walkers x 20 IC
Yoga sequence: Plank, runners pose, downward dog,

Mosey to the Wall by the Stairs

The Thang:
1.   25 x Merkins
2.   10 x Super skaters (each leg)
3.   25 x Dips
4.   10 x Half Angels (each side)
5.   25 x Shoulder Taps 
6.   10 x Arm Circles while in Bob Dole (10 clockwise & 10 counterclockwise)
7. Run to far light post and back

LBC’s x 20
Flutter Kicks x 20
Fire Hydrants x 10 (each leg)

Recover Recover!

It was great to VQ! I feel like I’m officially part of F3 now 🙂
Wasn’t sure about the timing of my workout, but it went as planned!
I worked in a couple balance exercises and the feedback from everyone was positive.

Notable conversation during beatdown:
Square: “To make super skaters harder, you can try balancing completely on one leg”
Brickyard: “How do you make it easier?”
Beefsteak” Count by 2’s”


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