Pax: Cornwallis, Dr. Porkchop Square (Q)

F3 Core Principles

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

Crunchy Frogs x30 IC
American Hammers x20 IC

Recover Recover!

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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