Q: Bayou
PAX: Ruby, Two Gloves, Bayou, Coin Flip
FNGs: None
COUNT: 4
WARMUP:
17 Reps IC
– SSH, Imperial Walkers, Thru-The-Tunnel, Hillbillies, LBAC
THE THANG:
30-20-10
– Burpee Variations (Regular, Plank Jack, Hand Release)
– Squat Variations (Regular, Squat Jumps, Lunges)
– Merkin Variations (Regular, Cris/Cross, Decline)
– Climbers (Regular, Lizard, Slalom)
– Core Variations + Dealers Choice
MARY:
33 Roxanne Burpees
ANNOUNCEMENTS:
12/17 – Cold Brewery Half Marathon
12/24 – Xmas Eve Idea
12/31 – Beginning of 75 Strong
2023 Deka Fitness Challenge – docs.google.com/document/d/196vKAO5dReCxz7HmbHPRCErvIktobLsvJTsz5IBm64g/edit
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:
“Therefore, the Lord will give you a sign. The young woman is pregnant and is about to give birth to a son, and she will name him Immanuel.”
Isaiah 7:14 CEB
bible.com/bible/37/isa.7.14.CEB