Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– Valhalla Bootcamp
THE THANG:
30 Minute Stairstepper HILT (25:35; Levels 10-15)
MARY:
20 Minute Core Blaster
2×15 Seated Ab Crunch
2×15 Kneeling Ab Crunch
2×15 Standing Weighted Hillbillies
2×10 Decline, Weighted Chicago Sit-ups
2×15 Seated In and Out Crunches
2×15 Back Hyperextensions
5 Minutes Steamroom
ANNOUNCEMENTS:
12/17 – Cold Brewery Half Marathon
12/24 – Xmas Eve Idea – Convergence at Battle??
12/31 – Beginning of 75 Strong
12/31 – Valhalla Convergence TBD
2023 Deka Fitness Challenge – shorturl.at/yRU46
1-7-23 – Launch of The Bunker. 0700 at Caughman Road Park + TomTom Foolery
3-11-23 – 10th Anniversary of F3 Charleston. Hosting on the Yorktown.
COT:
“so is my word that comes from my mouth; it does not return to me empty. Instead, it does what I want, and accomplishes what I intend.”
Isaiah 55:11 CEB
bible.com/bible/37/isa.55.11.CEB