COUNT-OFF & NAME-O-RAMA
PAX: Ant Man, Pitbull, Icebox, Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x40, IST IC x30, Hillbilly IC x20, Cotton Picker IC x10
THA THANG:
Mosey to top parking lot
Partner workout:
Rd 1
P1 Sprint to each point of the outer tringle, 30 Ranger Merkins
P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)
Rd. 2
P1 Sprint to each point of the inner tringle, 30 Dips
P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)
Plank until all in
Rd 3
P1 Sprint to each point of the outer tringle, 20 Merkins
P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press
Round 4
P1 Sprint to each point of the inner tringle, 20 Alternating Shoulder Taps
P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press
Plank until all in
Plank until all in
MARY:
CIRCLE OF TRUST/BOM:
Gratefulness