Pax: Cornwallis & Square (Q)

Disclaimer
F3 Core Principles

Warm-o-rama
Side Straddle Hop x 21 IC
Straight leg march x 15 IC
Windmills x21 IC
Weed Pickers x 21 IC
Runners Pose stretch sequence

Mosey to the stairs

The Thang:
2 stations

Station 1 – the stairs
1. Lunge x21 out and lunge x21 back (across parking spaces)
2. Lunge up the stairs & run down – every 3rd step (=approx 21 steps)
3. 3 sets of merkins x21 each (standard, wide, diamond)
4. 21 rocky balboas
repeato

5. 8-count man makers
6. 21 overhead claps
Run to Next Station

Station 2 – the Rocks
1. X-snatches with a rock x21 each side
2. Mountain climbers x21
3. Static curls x21 (each arm)
4. American hammer with a rock x21 IC
5. Plank jacks x21
repeato
Run around the lot, back for Mary

Mary:
Crunchy Frogs x21 IC
Flutter Kicks x21 IC

Recover Recover!

Moleskin:
It was a little windy and around 30 degrees.
The parking lot light at the top of the stairs was out, so it was a little extra gloomy today.

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