Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– Sandlot Bootcamp – 45 min
THE THANG:
– 35 Minute Stairstepper Hilt (25:35; Levels 10-20)
– Back and Biceps Isolation (2×15)
a. 50lb Cable Face Pull
b. 50lb Cable Press Down
c. 50lb Cable Pull Down
d. 65lb Barbell Curl
e. 80lb Barbell Bent Over Row
f. 25lb Shoulder Plate Raise
g. Roman Chair Back Raises
h. Battle Ropes Flutter
i. Battle Ropes Slam
MARY:
– 15 Minutes Steam Room
ANNOUNCEMENTS:
12/10/22 Families Helping Families Due
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 + TomTom Foolery
3-11-23 – 10th Anniversary of F3 Charleston. Hosting on the Yorktown.
COT:
“Offer prayers and petitions in the Spirit all the time. Stay alert by hanging in there and praying for all believers.”
Ephesians 6:18 CEB
bible.com/bible/37/eph.6.18.CEB