Opened with O Danny Boy. No neighbors from Emerald Way joined us, but then none yelled at us either CARDIO50 side straddle hops40 jump squats30 30 Bonnie

CARDIO

50 side straddle hops

40 jump squats

30 speed skaters after a brief discussion of the F3 name.

20 plank jacks

10 burpees

ARMS

50 merkins

40 dips

30 upright rows

20 overhead presses

10 renegade rows (one arm row from a plank)

CARDIO

50 high knees

Shuttle run

30 jump squats

20 mountain climbers

10 burpees

LEGS

50 squats

40 lunge kicks

30 single leg dead lifts

20 kettlebell swings

10 single leg squats

ABS

50 WW2

40sec plank

30 Freddy Mercurys

20 flutter kicks

10 V ups

Medley to round out the morning,

15 plank jacks

15 dips

Shuttle run

15 Squats

15 WW2

Some stretching.