Q: Square
Pax: Cornwallis, Dr. Porkchop

Disclaimer
F3 Core Principles

Warm-o-rama
Side Straddle Hop x 20 IC
Triangle Stretch x 10 IC
Kick w/ a Twist x 10 IC
Runners pose stretch sequence

Mosey around the lot to the the spot by the wall

The Thang:
Superset workout. Exercise listed followed by the next exercise immediatley after before slight rest.
Total of 4 rounds of 16 exercises.

BEGIN first round of 2 laps
1. Jump Squats x20
Overhead claps x30
2. Wall step ups x20
High plank x1min
3. Dips x20
Rocky Balboas x30
4. Merkins x30
High Plank x1min
Repeato
—Mosey to station #2

Station 2
1. Merkins x20
Mountain Climbers x30
2. Jumping alternating lunges x20
Mountain Climbers (knees to outside this time) x30
3. Squat Jacks x20
Cross Hops x30
Repeato
Finish with slow 3 count down (IC), Merkins x10

Mary:
Crunchy Frogs x20 IC
LBC’s x15 IC
Alternating Bicycles x15 IC

Recover Recover!

Moleskin:
Good weather this morning. Says 56 degrees on Google but it felt warmer than that. Maybe it was a moisture in the air that made it feel warmer…
Got the work done, now time for some coffee!

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