Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– None
THE THANG:
– 45 Minute Elliptical HILT (Levels 5-15; 24:35 intervals)
– 35 Minute Stairstepper Hilt (Levels 10-20; 30:45 intervals)
20 Core Blaster (3 Burpees on the Rest)
– 2×15 Weighted MTS AB Crunch
– 2×20 Weighted Kneeling Cable Crunch
– 2×15 Weighted Torso Rotation
– 2×15 Weighted Standing Oblique Crunch
– 2×15 Roman Chair Knee Raises
– 2×15 Weighted Back Hyperextension
MARY:
15 Minute Steamroom/Sauna Combo
ANNOUNCEMENTS:
12/9 – Bayou Down Range – Spartan Half Marathon, Sebring Florida – TRIFECTA
12/17 – Cold Brewery Half Marathon
12/24 – Xmas Eve Idea
12/31 – Beginning of 75 Strong
1-7-23 – Launch of The Bunker. 0700 at Caughman Road Park.
3-11-23 – 10th Anniversary of F3 Charleston. Hosting on the Yorktown.
COT:
Life has its ups and downs. Working out with F3 or going to the gym enhances the ups.
>From the Motivation app: motivation.app/download