Q: Bayou
PAX: Runt, Bayou
FNGs: None
COUNT: 2
WARMUP:
– Sandlot Bootcamp
THE THANG:
Block 1 – Tabata (30:15) x 2
– Lunges
– Ali Shuffle
– Russian Twists
Block 2 – Tabata (20:10) x 4
– Med Ball Toe Taps
– MB Underhand Throw w/Partner
– Run
– Assault Bike
Deka
– 50cal Assault Bike
– 25 Med Ball Situps
– 100m 60lb Farmers Carry
– 500m Row
– 100m SLED Push/Pull
– 20 50lb Med Ball Over Shoulder
MARY:
– 15min Sauna
ANNOUNCEMENTS:
6/17 – Final Deka Training – WHS, 6:30am
6/24 – DEKA Fit, Charlotte
7/4 – Ryan Rawl Statehouse Beatdown
7/22 – Nantahala Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/
8/5 – Aug 5th Q School
???? – Crazy Train Dates TBA
10/14 – F3 Columbia 11th Anniversary
COT:
“But God commendeth his love toward us, in that, while we were yet sinners, Christ died for us.”
Romans 5:8 KJV
bible.com/bible/1/rom.5.8.KJV