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

F3 Core Principles

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

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!

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

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