Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– Valhalla Bootcamp – 45 Minutes
THE THANG:
– 25 Minutes Elliptical HILT (23:35 intervals)
– 15 Minute Full Body Blaster
– Weighted rowers 2×15
– Burpees 2×5
– Hand to Foot Pass 2×15
– Ball Slams 2×12
– Farmers Carry 2×35
– Mountain Climbers 2×20
– Punisher Step Up Burpees 2×5
MARY:
– 5 Minute Steam Room
ANNOUNCEMENTS:
12/10 – FHF Items Due
12/10 – 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 + TomTom Foolery
3-11-23 – 10th Anniversary of F3 Charleston. Hosting on the Yorktown.
COT:
Anyone who tries to break you down is only afraid of who you are and what you can become.
Instead of playing into their game, keep your eyes and energy focused on God.
Keep moving forward into your blessings and shine even brighter.