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

Warm-o-rama
Side Straddle Hop x25 IC (in the rain)
Kick with Twist x15 IC
Imperial Walkers x10 IC
Weed Pickers x 10 IC
Windmills x10 IC
Quad stretch

Warm Up run
Mosey to the Staples overhang for the beatdown

1st Round
Bear crawl to one end and butt kicks jog back then 30 merkins
Bear crawl to one end and High knees jog back then 30 merkins

2nd Round: grab a cindy sized rock from the rock pile
1. Curls – Slow release (IC) x20
— Plank Jacks x10 IC
2. Overhead Press – Slow release (IC) x20
— Mountain Climbers x10 IC
3. Standing Overhead Tris – Slow release (IC) x20
— Plank Jacks x10 IC
4. CPR’s (Curl, overhead Press, tRis) (OYO) x20
— Mountain Climbers x10 IC

Repeato Round 1 and Round 2 with slight modification:
20 merkins on round 1, then Repeato Round 2 with x10 Curls, Overhead Press, Tris, CPR’s + 10 Mountain Climber/Plank Jacks

3rd Round: with the block again
Chest press x20
Merkins x30
Mountain climbers IC (x30count)
Mosey around the soccer field

Mary:
Crunchy Frog x15
Flutter Kicks X15
Freddy Mercury x15
American Hammer x15 IC
Recover Recover!

65 degrees and LOTs of rain. Shoes were soaked just from running in the puddles across the lot.
Mumblechatter about convergence this saturday and the construction on keystone ave by Walmart.
We also had a spectator on the benches under the Staples overhand who said we were “inspiring” as we bear crawled past him.
Oh, and Snaphook, I’ll work on the Valet Parking for you next time it rains… haha. 🙂

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: