Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– Sandlot Bootcamp
THE THANG:
– 35 Min Stairstepper
– 45 Min Core Circuit 3×12
1. MTS Crunch
2. Roman Chair Knee Raises
3. Weighted Flutter Kicks
4. Heel Touches
5. Kneeling Cable Crunches
6. Bench In and Outs
7. Back Raises
8. Hand to Foot Pass
– 45 Min Barre Yoga – Instructor Led
– 55 Min Muv Tribe
Block 1 x 3 Rounds
– 6 Downward Dog to Plank Arm Reach
– 20m A-Skips + 20m Power Skips
– 6 Rer Lunge w/ diagonal Reach
– 20 m shuffle w/ arm swines
– 6 under hurdles total (3R |32)
– 5m High knes+ 5m butt kicks
Block 2 – 21min Aerobic I rep ea, then 2, then 3…
– Skaters each way
– Hand walk out +jump
– 5m figure 8 run
– Plank Jack
– 10 m Bear Hug Carry
Block 3 – 18min Anaerobic Training 6 rounds
Groups of 3…1 min ea
– 5 SB chest Slams
– 5 MB Burpees
– Max Rower Power Pulls
– Lateral VUps
Mary:
– 15 Min Steam Room
ANNOUNCEMENTS:
Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/
10/14 – F3 Columbia 11th Anniversary
September – Iron Pax Challenge; Tuesday Mornings, 5am, SVHS
September 30 – Golf Tourney
October 21 – Deka Strong – Baseline Fitness, Columbia, SC
October 28 – Schanke Food/Football/Fellowship
November – Sandlot 10 year
December 16 – Cold Brew Halfish Marathon
COT:
Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God.