Q: Bayou, Runt
PAX: Bayou
FNGs: None
COUNT: 2+
WARMUP:
– Sandlot Bootcamp
THE THANG:
25 Minute Elliptical
Muv Barre Class
XTR1K
WarmUp (2 Rounds)
– 10 Rev Lunge with OH Reach
– 5 Inch Worm with Plank Rotations
– 10 SL Hops
– 20 Torso Twists
– 15 V Ups
Block 1
5 Power Steps Each
5 Box Jumps
10 Rope Uppercut and Hook each
20 ISO Curl with Leg Raise
Block 2
20 L Hurdles
10 Slam Ball Slams
20sec Bird Dog Holds
Block 3
10 SB DL Jumps
10 Vertical Jumps
10 MB Horizontal Throws
20 Crunches and 20 Bicycle Crunches
Block 4
30sec Arms Only Row
10 Skater Hop
20 Hydraulic Planks
MARY:
– 15 Min Steam Room
ANNOUNCEMENTS:
6/24 – DEKA Fit, Charlotte / Valhalla Convergence
7/4 – Ryan Rawl Statehouse Beatdown
7/22 – Nantahala Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/
8/5 – Aug 5th Q School
???? – Crazy Train Dates TBA
10/14 – F3 Columbia 11th Anniversary
June – Building Better Habits Challenge
July – Rs 2 – Building Better Habits
September – Iron Pax
COT:
“Be ye therefore merciful, as your Father also is merciful.”
Luke 6:36 KJV
bible.com/bible/1/luk.6.36.KJV