Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
Three Rounds
10 Single Leg Kettlebell Passes
10 Range of Motion “Mountain Climbers” and Reach
10 Ring Scaps
20 Second Ring Row Hold
10 Med Ball Hip Hinge
20 Second Hollow Hold
THE THANG:
Three Rounds
12 Single Arm Ring Row (L & R)
12 Dual Weight Single Leg Deadlifts
16 Recriprocal Band Lat Pulldown
EMOM 12 Minutes – Three Rounds
5 Side Plank Pikes
5 Single Arm Renegade Rows
5 Single Arm Cleans
5 Single Arm Snatches
20 Meter Medicine Ball Carry
+Repeat on the Right Side
2 Mile Run
MARY:
– 30 Second Scorpion Stretch
– 30 Second Pigeon Stretch
ANNOUNCEMENTS:
– NE Convergence – 1/14/23, 6:30am, North Springs Park
– F3 Charleston Convergence – 3/11/23, 7am (Yorktown)
COT:
Serve the LORD with fear and rejoice with trembling. … Blessed are all who take refuge in him.
—Psalm 2:11-12
The LORD is God. We must not take for granted his holiness and might. But the incredible reality of God’s grace is this: God, who thundered at Mount Sinai and spoke into existence the universe with its marvelous expanse, loves us and longs for us to draw near and find refuge in him. We can rejoice in reverent awe. We can praise with holy fear. We can rest secured because our trust is not in what is human, what is temporary, and what is vulnerable. The LORD is our God!