Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
:20/:10 Jog x 4 Rounds
3 Rounds…
– 6 Plank Knee Ins
– 8 Mobility Mountain Climbers
– 10 Side to Side Lateral Lunges w/ Reach
– 10m Heel Walk + 10m Toe Walk
– 20 Lateral Line Hops
THE THANG:
Block 1 – AMRAP
100m Rower Arms Only
100m Rower Legs Only
100m Rower Full Body
5 Lateral Push Off Right and Left
10 Med Ball Chest Slams
20 Mountain Climbers
10 Side Plank Hip Drops Each
10 Cross Jacks
5 DB Wood Chops Ea
Block 2 – Tabata (:20/:10) x 4 Rounds
– Assault Bike
– DB Plank Pull Throughs
– Reverse Skaters
– Crab Toe Touch
Block 3 – Cross Training (2 Rounds)
– 60 Seconds Assault Bike
– 10 Wall Balls
– 100m Run
– 10 Pushups
– 100m Run
– 10 Squats
– 100m Run
– 10 KB Swings
– 100m Run
– 10 R+L+B DB Chest Presses
– 100m Run
– 10 MB Wall Situps
– 100m Run
– 60 Seconds Max Rower
Block 4
– 15m Steam Room / 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 21 – Deka Strong – Baseline Fitness, Columbia, SC
October 28 – Schanke Food/Football/Fellowship
November – Sandlot 10 year
December 16 – Cold Brew Halfish Marathon
COT:
Rise in the presence of the aged, show respect for the elderly and revere your God. I am the Lord.
—Leviticus 19:32