Q: Bayou
PAX: Bayou, Two Doses
FNGs: None
COUNT: 2
WARMUP:
40 Min Elliptical
THE THANG:
Block 0 x 3 Rounds
6 Inchworm + HR Merkins + Hydraulics
5 Book Openers
5 Band OH Pull Aparts
10 Band Hip Hinges
5 SB Push Press, OH Press Combos
Foundations x 3 Rounds Each
7 Arnold Presses R & L
7 Staggered DB Deadlifts R & L
7 SA Chest Fly
30 Sec SL Weighted Bridge Hold
Train x 7 Rounds
7 Hardest Merkins
7 KB Swings
7 Wall Balls
7 Spiderman Planks
Mary Tabata x 20 Rounds (25:15)
Assault Bike
Core Variation
13 Minutes Steam Room
12 Minutes Sauna
ANNOUNCEMENTS:
Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/
10/14 – F3 Columbia 11th Anniversary
September – Iron Pax Challenge; Tuesday Mornings, 5am, SVHS
September 30 – Golf Tourney
October 21 – Deka Strong – Baseline Fitness, Columbia, SC
October 28 – Schanke Food/Football/Fellowship
November – Sandlot 10 year
December 16 – Cold Brew Halfish Marathon
COT:
Teach us to number our days aright, that we may gain a heart of wisdom.
—Psalm 90:12