AO: Down_Range
Q: Bayou
PAX: Bayou, Bayou’s Wife (Kaseena)
FNGs: None
COUNT: 2
WARMUP:
– 5 Minute John Wayne
Q: Bayou
PAX: Bayou, Bayou’s Wife (Kaseena)
FNGs: None
COUNT: 2
WARMUP:
– 5 Minute John Wayne
THE THANG:
2.9 Mile Interval Run (35:25)
MARY:
Seated Ab Crunch 3×20
Calf Raises 3×20
Seated Rower 3×20
Kneeling Torso Rotations 3×20
ANNOUNCEMENTS:
Wish my wife a happy birthday
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:
“The LORD make his face shine on you and be gracious to you. The LORD lift up his face to you and grant you peace.”
Numbers 6:25-26 CEB
bible.com/bible/37/num.6.25-26.CEB