COUNT-OFF & NAME-O-RAMA:
PAX: Mile High Coach K Teasip AlrightAlright
QIC: Special Sauce
AO: GLENCOE
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH, IST, Windmill, Squat
THA THANG:
21x15x9 (2 exercises, 21,15,9 reps of each exercise)
1. Pull-ups and Squats
Native American run to bridge
2. Thrusters and Burpees
3. Big Boy Sit-ups and Merkins
4. Bonnie Blair / Run to top of bridge / Carolina Dry Dock / Run Down
5. 21 Bearcawl steps up/ 21 crawlbear down etc
Mosey to benches
6. Step ups (each leg) / dips
7. Big Scissor / Low Flutter