Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
Sandlot Bootcamp
THE THANG:
35 Min Stairstepper
45 Min Yoga
55 Min MuV Force
Warm-Up x 3 Rounds
– 10 Forward and Reverse Arm Circles
– 10 Quad Hammi Rocks
– 10 Band OH Pull Aparts
– 10 Air Squats with 20sec Hold
Foundations
Block 1 x 2 Rounds
– 2 Renegade Row R & L
– 2 Merkins
– 2 Kickouts
– 5 DB Dual Cleans
– 5 Thrusters
Block 2 x 2 Rounds
– 5 Dual DB Dead Lifts
– 5 Hammer Curls
– 5 Strict OH Presses
– 5 Burpee Kickouts
– 5 Merkins
Train Tabata x 5 Rounds (90:45)
– 2 Man Makers
– 2 Devils Press
– 10 Plank Jacks
– Max Mountain Climbers for remaining time
– 90 Sec Farmers Carry
Mary
– Instructor Led Stretch
– 15 Minute SteamRoom and Sauna
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 28 – Schanke Food/Football/Fellowship
November – Sandlot 10 year
December 16 – Cold Brew Halfish Marathon
COT:
Stand up and praise the Lord your God, who is from everlasting to everlasting. Blessed be your glorious name, and may it be exalted above all blessing and praise.
—Nehemiah 9:5