Pax: Cornwallis, Dr. Porkchop Square (Q)

Disclaimer
F3 Core Principles

Warm-o-rama
Side Straddle Hop x 25 IC
Imperial Walkers x10 IC
Kick with a Twist x10 IC
Windmills x10 IC
Weed Pickers x 10 IC
Quad Stretch

Mosey to the North lot of Glendal Mall

The Thang:
Plyometrics in sets of 3, then a run around half the lot for next set of 3

Station 1
1. Butt Kickers x30 IC
2. Ski poll jumps x30 IC
3. Jump knee tucks x 20
Run to Next Station

Station 2
1. Burpees x30
2. Squat Jacks x30
3. Mary Catherine’s (switch jump lunges) x30
Run to next Station

Station 3
1. Super Skaters x30
2. Squat Hops (4 hops forward and 4 hops back) x15 IC
3. Squat witch pickups x30
Run to next Station

Station 4
1. X-snatches (ground to overhead in one movement making “x” shape with arms) x30
2. Squat Jumps x20
3. Plank alternating arms to the sky x30
Mosey back for Mary

Mary:
Crunchy Frogs x30 IC
American Hammers x20 IC

Recover Recover!

Moleskin:
In the 20’s but no wind so it felt okay once the beatdown got started.
I think we all broke a good sweat layered up and doing plyometrics.

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