Q: Bayou
PAX: Bayou, Two Doses
FNGs: None
COUNT: 2
WARMUP:
Sandlot Bootcamp
THE THANG:
– 35 Minute Stairstepper Hilt
Chest and Triceps Isolation (10-8-6-4-3-2-1 into 1-2-3-4-6-8-10; weights 135, 145, 155, 175, 195, 205, 215); Bench Press, Chest Press, Triceps Extension (50, 55, 60, 65, 70, 75, 80), Lat Pulldown (4 sets at 50lbs)
MARY:
– Weighted Cable Crunches 3 sets, 15 Reps (65, 75, 85)
– 15 Minute Steamroom
ANNOUNCEMENTS:
12/17 – Cold Brewery Half Marathon
12/24 – Xmas Eve Idea
12/31 – Beginning of 75 Strong
2023 Deka Fitness Challenge – docs.google.com/document/d/196vKAO5dReCxz7HmbHPRCErvIktobLsvJTsz5IBm64g/edit
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:
“Therefore, the Lord will give you a sign. The young woman is pregnant and is about to give birth to a son, and she will name him Immanuel.”
Isaiah 7:14 CEB
bible.com/bible/37/isa.7.14.CEB