Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– None
THE THANG:
– 65 Minutes Stairstepper HILT
MARY:
30 Minute Core
2×15 Roman Chair Knee Raises
2×30 Bicycle Crunches
2/30 Weighted Flutter Kicks
2×15 Weighted Decline Crunch
2×15 Plank Jacks
2×10 Hand to Foot Pass with Bosu Ball
2×15 Reverse Crunches and Back Raises
15 Minutes Sauna and Steam Room
ANNOUNCEMENTS:
12/10 – FHF Items Due
12/17 – Cold Brewery Half Marathon
12/24 – Xmas Eve Idea
12/31 – Beginning of 75 Strong
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:
“Jesus spoke to the people again, saying, “I am the light of the world. Whoever follows me won’t walk in darkness but will have the light of life.””
John 8:12 CEB
bible.com/bible/37/jhn.8.12.CEB