Pax: Cornwallis, Proximity, EC & Square (Q)
Disclaimer + F3 Core Principles

Warm-o-rama
Side Straddle Hop x25 IC
Kick with Twist x 15 IC
High Knees x 15 IC
Imperial Walkers x15 IC
Weed Pickers x 15 IC
Runners stretch

Mosey to the stairs with some high knees and butt kickers to get there.
2 Rounds of exercises at the Wall

Round 1:
Step ups x25
Merkins x25
Run up the stairs and back down
repeato x1

Round 2:
Dips x30
Squats x30
Run up the stairs and back down
repeato x1

–>Rocky Balboas x25 IC
–> Mosey to the North Lot

Round 3:
Step lunge across the lot stopping at each parking lot line to do (alternating)
Mountain Climbers x15 IC
Side Straddle Hop x15 IC
Final stretch was squat hops in a hop-hop-hop-hold sequence.

Then mosey back for Mary.

Mary:
Gas Pumps with Full Arms above head extension x15 IC
Flutter Kicks x15 IC
LBC’s x10 IC
American Hammers x20 IC
Recover Recover!

Last time I Q’d, there was over a foot of snow. This time it was dry and getting above freezing weather! Plus it’s energizing to see the daylight coming out earlier and earlier… Summer is coming!
Mumble chatter consisted of fond memories from TWoC. That was a tough and rewarding week. Thanks Cornwallis for putting it together!
Oh, and YHC planted a new shovel flag today! “Picture by the flag!!!”

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