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

Side Straddle Hop x20 IC
Kick with Twist x 15 IC
Arm Circles x20 IC
Weed Pickers x 10 IC
Windmills x10 IC
Runners stretch

Warm Up run
Around the parking lot in “S” curve back and forth alternating lengths with Side shuffle and Run. End up by the wall.

1st Half: (holding 8-10lb medicine ball)
Lunge with Medicine Ball through leg x25 (1 is 1)
Jacks w/ ball overhead to between legs x25
Side Lunge with extended reach with ball x25 (1 is 1) — (like X-snatches)
Squat and raise ball parallel to shoulders x25
Lunge with Medicine Ball through leg x25 (1 is 1)
American Hammer with Med ball x15 IC

Mosey with Med ball to opposite end of lot. “Dribble” across entire lot alternating exercise on Q’s verbal instruction
Lunge walk with Med ball between legs
Lunge walk with Med ball alternating side to side
upon reaching mid-way point, pause for 25 Jacks w/ ball overhead to between legs x20 (IC)

2nd Half: with 8-10lb medicine ball
Balance merkins on Med ball x30
Gas pumps with full overhead extension x10 IC
repeato x1
finish practice with a classic wind sprint across parking lot
Mosey back for Mary.

Flutter Kicks x20 IC
Recover Recover!

March Madness is my favorite sporting event of the year, so I had to work in a basketball practice style beatdown.
YHC had planned to use rocks as basket-med-balls for the beatdown, but since 3 pax showed, we all got a med ball. There was some on the spot audibles called so YHC feels like he is forgetting an exercise we did when writing up this backblast but hey, it is what it is. The essence of the beatdown is captured!
Upon completion of the wind sprint at the end, Proximity said it reminded him of high school days.

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