Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP: – 3 Rounds
10 Around the World Planks
10 Lateral Leg Swings each
20 Superman Swimmers
20m Job, Back Pedal, Shuffle, Carioca
THE THANG:
Block 1 x 2
15 Med Ball Chest Passes x3
10 3 Step Lateral Hurdle Run x3
1 minute Row x 3
15 Med Ball Kneeling OH Throw x 3
10 3 Step Forward Hurdle Run x 3
1 Minute Row
15 Med Ball Underhand Throw x 3
10 lateral hops x 3
1 Minute Row
30 Sec Side Plank (R&L) x 2
Block 2; 4 minute AMRAP
4 Fiddler Crabs + 8 Mountain Climbers
4 FC, 8MC, 8 Hip Shift Jumps
4 FC, 8 MC, 8 HFJs, 8 Sledgehammers
DEKA
35cal Assault Bike
160m Run
25 MB Situps
160m Run
100m Farmers Carry
160m Run
500m Row
160m Run
20 Med Ball Wall Overs
160m Run
10 Core Bag Burpee
60sec Skil Erg Simulation
MARY:
15min Steam Room
ANNOUNCEMENTS:
3/4 – Lexington Anniversary
3/11 – Charleston Anniversary
3/26 – DEKA Mile; Myrtle Beach
5/20 – Mount Mitchell Hike
COT:
“Then he said to the crowd, “If any of you wants to be my follower, you must give up your own way, take up your cross daily, and follow me. If you try to hang on to your life, you will lose it. But if you give up your life for my sake, you will save it.”
Luke 9:23-24 NLT
bible.com/bible/116/luk.9.24.NLT