Q: Bayou, Runt
PAX: Bayou
FNGs: None
COUNT: 2
WARMUP:
– Prowl 3.1 Mile Interval Run
THE THANG:
DEKA Training
80cal Assault Bike
160m Run
25 Med Ball Wall Toss
160m Run
100m 60lb Farmers Carry
800/900m Row
160m Run
20 Box Step-up/Jump Squats
160m Run
20 Ram Burpees
160m Run
50 Halo Med Ball Slams
160m Run
MARY:
6 min Tabata (30:15)
– Candlestick to Hello Dolly
– Mountain Climbers to Merkin
– 25min Steam Room
ANNOUNCEMENTS:
– Congrats @Hasbro on the birth of your daughter
– 6/24 – DEKA Fit, Charlotte / Valhalla Convergence
– 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:
“Let no man despise thy youth; but be thou an example of the believers, in word, in conversation, in charity, in spirit, in faith, in purity.”
1 Timothy 4:12 KJV
bible.com/bible/1/1ti.4.12.KJV