Q: Bayou
PAX: Bayou, Hasbro, Ruby, The Beast, Fenway
FNGs: None
COUNT: 5
WARMUP:
10 SSH IC + 2 Burpees
10 IW’s IC + 4 Burpees
10 TTT’s IC + 6 Burpees
10 Windmills IC + 8 Burpees
10 LBAC IC + 10 Burpees
THE THANG:
10 Exercises x 10 Reps for 10 Rounds
Bench Press
Merkins
Bent Over Rows
Goblet Squats
Overhead Press
Burpees
Curls for Girls
Brickies (SSH with Weights)
Bulgarian Split Squats R & L / Lunges
Core – Dealers Choice
we only got through 4 rounds
MARY:
None
ANNOUNCEMENTS:
12/10 – FHF Items Due to Ruby
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:
“Jesus spoke to the people again, saying, “I am the light of the world. Whoever follows me won’t walk in darkness but will have the light of life.””
John 8:12 CEB
bible.com/bible/37/jhn.8.12.CEB