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

Warm-o-rama
Side Straddle Hop x 20 IC
Imperial Walkers x10 IC
Kick with Twist x10 IC
Windmills x 15 IC
Runners Stretch Sequence

Mosey around the Staples lot: buttkickers, karaoke, backwards…. then over to the woods to pick up a cindy.

With the Cindy:
1.   Squat Thrusters x15
zamp carry to pullup bar and each pax does 10 pull-ups or as many as possible while other hold plank
2.   Zamp carry across width of soccer field and Burpee x10
Murder bunny back pull up bar and 10 or as many as possible
3. Zamp carry out to 10x CPT’s (CPT = curls, press, tris)
Zamp carry back to pull up bar and 10 or as many as possible
4. Zamp carry out to Bent over Rows x15
murder bunny back to pull up bar and 10 or as many as possible

Mosey around Lowes parking lot and land next to red wall on staples by Lowes garden center
1. plank jacks x20 IC
2. 1 minute wall sit
3. mountain climbers x20 IC
4. slow squats x10 IC
5. 1 minute wall sit

Mary:
Big Boy Sit Ups x10 IC
Freddie Mercury x15 IC
American Hammers x 20 IC
Recover Recover!

Moleskin: Weather was chilly. Not sure what the temp was, but it was more chilly than it was warm/hot.
YHC was feeling it from Tuesdays 200+ merkins in the IPC week zero so the goal for today was to stretch that soreness out and get a little prep work in for next week. Cornwallis said “we’ll probably do something with blocks in week 1.” I was thinking the same thing. We don’t know what they’ll throw at us, so the mystery is part of the fun. Bring it on!


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