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

Side Straddle Hop x25 IC
Kick with Twist x10 IC
Imperial Walkers x10 IC
Quad stretch/Runners Pose/
Runners Stretch

Warm Up run
Mosey around the Staples parking lot then to the wall by the rocks

11’s – Donkey kicks on the wall and merkins
10 donkey kicks, run across the parking lot do 1 merkin. run back.
9 donkey kicks, run, then 2 merkins, run back.
and so on..

2nd Round – Dumpsters next to Walgreens
–> 20 Half Burpees (no pushup and come up only to a squat)
–> 20 merkins
–> 20 curls with a big single rock
repeato x1
mosey around the staples lot pausing half way for 10 plank jacks IC.
–> 10 overhead tris with 2 small rocks + 10 dips on the curb
–> Wall Sits for 1min 15secs
–> 20 Arm circles with small rocks
Repeato x1

Flutter Kicks x15 IC
American Hammer x15 IC
Recover Recover!

Warm and a bit muggy. Awesome sunrise with orange clouds over the Staples horizon. Discussion of Turkey Run state park and camping, Trail racing, and posting in other F3 regions.

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