• When: 
  • QIC: 
  • The PAX: 

DEKA Training

AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
WARMUP: – 3 Rounds
– 5 Kneeling Sky Reaches Ea
– 5 SL Fwd/Lat Balance Reaches
– 10 Plank Scap Retractions
– 5 Tricep Pushups
– 10 Leg Raises

THE THANG: – 4 Rounds
12 Goblet Squats
12 Alt Pistol Squats
12 Chest Flys
12 Alt Push-Up w/Arm Reaches
20 Pallof Band Press Each Side

Train – AMARP (40lbs)
10 Stepups
10 Single Arm Push Press
5 Wall Walks or Pike Around the World Walks
50m Farmers Carry (32k)

500m Row
100m Sled Push/Pull
20 Med Ball Wall Overs (60lb)
60lb 100m Farmers Carry
10 (40lb) Core Bag Burpees
15 Minute Stairstepper

15min Steamroom

– Saturday Bootcamp, 6:30am Sandlot
– DEKA Training, See Bayou
– Guided Fishing Trip, February or April
– Charleston Convergence, 3/11, 7am

After they prayed, the place where they were meeting was shaken. And they were all filled with the Holy Spirit and spoke the word of God boldly.
—Acts 4:31

Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.