• When: 
  • QIC: 
  • The PAX: 


Deka Double

AO: Down_Range
Q: Bayou, Runt
PAX: Bayou
FNGs: None
COUNT: 2
WARMUP: – (30:10 Tabata x 3 Rounds)
.30sec Oblique Curls
.30sec Frankensteins
.30sec Jog
.30sec Rev Lunge and Reach
.30sec Walking Burpees

THE THANG:

Block 1
4 Minute AMRAP x 2 Rounds
20 Line Hops
20 Rope Hip Tosses
2 Minute Max Rower or Bike
2 Minute Max Jog with MedBall

Block 2
4 Minute AMRAP x 2 Rounds
20m DB Bear Crawl Drag
20 Cross Jacks
6 S2S Ball Slams
5 Star Jacks
4 Hydraulics
2 Minute Ladder Run

MARY:
None

ANNOUNCEMENTS:
6/24 – Deka Fit, Charlotte
TBA – Crazy Train
8/5 – Q. School

COT:
June 3, 2023
Dear God, I wanted to say thank you.
Thank you for my family.
Thank you for my lessons.
Thank you for my opportunities.
Thank you for my life.
I know I’m not always grateful and I’m sorry. Help me to not get so distracted by this world that I forget how blessed I am.
In Jesus’ name. Amen.

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