Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– John Wayne – 5 minutes
THE THANG:
– Stairstepper – HILT 65 minutes (35:45), Intensity 10-11-12-13-14-15-16-17-18-19-20 (Rinse and Repeat)
MARY:
Core Blaster
– Roman Chair Knee Raises 3×12
– Seated Ab Crunch 3×12
– Bench In and Outs 3×12
– Kneeling Cable Crunch 3×12
– Cable Torso Twists 3×12
– Cable Weighted Hillbillies 3×12
– Swiss Ball Windshield Wipers 3×12
– Hand to Foot Pass 3×12
– Scissor Kicks 3×12
– 30 Second Plank x 2
– 2 Burpees after each round
ANNOUNCEMENTS:
11/19 – Bayou Down Range
11/24 – Turkey Day Special – 6:30am, Dreher HS
11/26 – 2.0 Workout Idea – Bring a Partner????
12/9 – Bayou Down Range – Spartan Half Marathon, Sebring Florida – TRIFECTA
12/17 – Cold Brewery Half Marathon
COT:
“Whoever has my commandments and keeps them loves me. Whoever loves me will be loved by my Father, and I will love them and reveal myself to them.””
John 14:21 CEB
bible.com/bible/37/jhn.14.21.CEB