Q: Bayou
PAX: Fenway, Hasbro, Ruby, Bayou, Coin Flip, Hasbro’s 2.0 (Wife)
FNGs: None
COUNT: 6
WARMUP:
Warmup
Mosey to Soccer Field Corner #1
1 Burpee
50 SSH
Mosey to Corner #2
3 Burpees
17 Imperial Walkers
Mosey to Corner #3
5 Burpees
17 Thru the Tunnel
Mosey to Corner #4
7 Burpees
Mosey to Corner #5
40 LBAC
9 Burpees
THE THANG:
Thang 1
30 Burpees
30 Cheat Press
30 Regular Merkins
30 Cris Cross Jump Squats
30 Mountain Climbers IC
30 LBC’s
Thang 2
20 Burpees (Plank Jack)
20 Chest Press
20 Incline Merkins
20 Cris Cross Jump Squats
20 Mountain Climbers IC
20 Flutter Kicks
Thang 3
10 Burpees (Broad Jump/Crawl Bear)
10 Chest Press
10 T-Merkins
10 Cris Cross Jump Squats
10 Mountain Climbers IC
10 Freddie Mercuries
Thang 4
Roxanne Burpees (https://open.spotify.com/track/3EYOJ48Et32uATr9ZmLnAo?si=heWhzRqhSgOjOb7pjBC77Q) – Total 28
MARY:
– Dealers Choice (10 Reps Each; Captain Thors, Rowers, Dead Bugs, Side Planks, X’s and O’s)
ANNOUNCEMENTS:
Wish my wife a happy birthday
12/9 – Bayou Down Range – Spartan Half Marathon, Sebring Florida – TRIFECTA
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:
5 things to remember this Saturday:
1. Trust God. God will get you through this season. He will fix what is broke. Rest in Him.
2. Everything will workout. God knows how big your dreams are. He will not fail you.
3. God will give you strength when you think you can’t go on. He will give you joy when you feel discouraged. He will make a way when it looks impossible.
4. Healing is coming your way. You are coming back better and stronger than ever before.
5. Focus on God. Not your storm.