Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
5m Lat Bear Crawl
10m Frankensteins
10m High Knees
10 Breakdancers
10 Rev Skaters
10m Butt Kicks
20sec Childs Pose
20sec Bottom Squat Hold
20sec Up Dog Hold
THE THANG:
Block 1
– 1 Min Max Row
– 1 Min Max Row
30/30/30 Combos x 3 Rounds
Wood Chop Med Ball Slams R/ Hand to Knee Plank
Weighted Drop Squats / Situp with Reach
Wood Chop Med Ball Slams L / Russian Twists
SL Hop Forward/Out / Superman Alt SA W’s
Block 2 – 40/20 Tabata
– 5y Shuttle Run
– Med Ball Sit-Up and Throw
– 5y Side Shuffle
– SB Underhand Explosion Throw
Deka
70m Assault Bike
500m Row
25 Med Ball Situps
20 Box Step Overs
10 Core Bag Burpees
20 KB Gorilla Rows
20 Rower Pike Crunches
20 Halo Med Ball Slams
ANNOUNCEMENTS:
Labor Day Nantahala Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/
10/14 – F3 Columbia 11th Anniversary
September – Iron Pax
September 30 – Golf Tourney
October – Schanke Food/Football/Fellowship
November – Sandlot 10 year
December 16 – Cold Brew Halfish Marathon
COT:
I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want.
—Philippians 4:12