Q: Bayou
PAX: Nino Brown, Ruby, Fenway, Runt, Broke Down, Bayou, S. Kelly (Anchor Man)
FNGs: None
COUNT: 7
WARMUP:
Warm-Up
1/4 Suicide
SSH x 17 IC + 11 Burpees
1/2 Suicide
Thru-The-Tunnel x 17 IC + 9 Burpees
3/4 Suicide
Imperial Walkers x 17 + 7 Burpees
Full Suicide
Hillbillies x 17 IC + 5 Burpees
Full Reverse Suicide
LBAC Forward x 17 IC + 4 Burpees
3/4 Reverse Suicide
Reverse x 17 IC + 3 Burpees
1/2 Reverse Suicide
Overhead x 17 IC + 2 Burpees
1/4 Reverse Suicide
Flutter x 17 IC + 1 Burpee
THE THANG:
Thang #1 – 20-18-16-14-12-10
Alt. Dumbell Snatches
Bench Press (DB or Barbell)
Merkins (Alt Variations)
MARY:
None
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:
Proverbs 21:23 ESV – Whoever keeps his mouth and his tongue keeps himself out of trouble.
Heartwork Therapy – Be careful who you vent your frustrations to, your secrets, your thoughts, and your heart, because not everyone is there to listen and help. Some are there to learn your weaknesses so they can one day use them against you. That’s why it’s important to be wise and discerning when it comes to who you let into your circle.