Q: Square
Pax: Cornwallis, Dr. Porkchop, Cosmo

Disclaimer
F3 Core Principles

Warm-o-rama
Side Straddle Hop x 25 IC
Windmills x 10 IC
Imperial Walkers x 15 IC
Runners pose stretch sequence

Mosey to spot number 1

The Thang:
Superset workout. Exercise listed followed by the next exercise immediatley after before slight rest.
Total of 3 stations and 12 exercises.

Station 1
1. Burpee x20
Cross hops x40
2. imperial Squats x20
Arm Circles x40
–Repeato with half the reps. Then mosey to station 2.

Station 2
1. Merkins with alternating knee to outside x20
Rocky Balboas x40
2. Bent over row to Squat x20
Hold plank for 1 minute
–Repeato with half the reps then mosey to station 3

Station 3
1. Super Skaters x20
Plank jacks x40
2. Lunges x20
Calf raises x40
Repeato with half the reps, then mosey back for Mary

Mary:
Crunchy Frogs x20 IC
Freddie mercury x15 IC
Situps x10 IC (hold 3 count while at 45 degree angle)
American Hamers x20 IC

Recover Recover!

Moleskin:
It was a nice 65 degree November morning… back to shorts and a t-shirt.

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