Q: Bayou, Runt, Ruby
PAX: Ruby, Runt, Bayou
FNGs: None
COUNT: 3
WARMUP:
– SSH x 25 IC
– TTT x 25 IC
– IW x 25 IC
– LBAC x 40 IC
THE THANG:
Thang # 1
Bench Press 4×8
KB Bent Over Rows 4×8
Bench Knee Tucks 4×8
KB Overhead Press 4×8
Thang # 2
Curl for Girls 4×8-10-12-14
Lat Flies 4×8-10-12-14
V-Ups 4×8-10-12-14
Alternating Snatch 4×8-10-12-14
Thang # 3
Weighted Side Oblique Reaches 4 x 10ea
Weighted Bench Squeeze Press 4×8
Weighted Peloton Punisher – 3×8
MARY:
– None
ANNOUNCEMENTS:
– Sunday Special with Runt to complete IPC Wk 1; 10am, WHS FB Field
– Iron Pax – September 24 – F3 Columbia Iron Pax Saturday, SVH, 6:30am + Valhalla Convergence (Double Workout 2 for 2)
– Mountain Hike “Mount Mitchell – October 1
– F3 Columbia Anniversary – October 8th
– The Bullseye 1/2 Marathon – October 15
– 2nd F – Beast Annual Cookout – October 29
COT:
“After this I looked, and there was a great crowd that no one could number. They were from every nation, tribe, people, and language. They were standing before the throne and before the Lamb. They wore white robes and held palm branches in their hands. They cried out with a loud voice: “Victory belongs to our God who sits on the throne, and to the Lamb.””
Revelation 7:9-10 CEB
bible.com/bible/37/rev.7.10.CEB