Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: JM ROONEY (GROVER), Achilles Estavillo (SideOut/JabJab/Scorpion King), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole)
FNGs: None
COUNT: 5
YHC Q heading to NOLA this week…
Why not a BAYOU themed BD at The Swamp…
It was raining, too!
WARMUP:
Everything Slow at The Bayou
– ArmCircles/CircleArms (PHONE)
– Motivators 5x
– SSH 15x
– Abe Vigoda 10x
– Open/Close Gate 10x
– Reacher 10x
– Shakira 10c
THE THANG:
Thang1:
OYO AMRAP Circuit (10min):
Get Low
• Gator Crawl (forward) – 20 crawls
• Crab Walk (back) – 20 crawls
• 10 Merkins
• 15 Squats
• Broad Jump x 5
Thang2:
OYO AMRAP Circuit (3min):
Get Muddy
• 30 Sec plank hold
• 5 merkins
Thang3:
3 Rounds:
Bayou Burners
• Jump squats x 15
• Lunges x 20
• Calf raises x 30
Swamp Paddle
• Flutter kicks x 30
• American hammers x 25
• LBCs x 25
Thang4:
AMRAP Circuit (3min):
Death Roll of the Gator
• Plank position → roll right → 5 merkins
• Plank → roll left → 5 merkins
• 10 Big Boy Situps
• Repeat nonstop
MARY:
– Walnut Cracker
– Rope Pull
– X-Factor
– Incline Merkin
– Lounge Act
ANNOUNCEMENTS:
See ARISE
4/11 7yr Anniversary:
– SignupGenius for Fellowship Breaakfast
– Donate (Venmo Sunny The Machine Sehgal) for Faith Service Project – Hygiene Kit…
COT:
Family time…
Thanks SkyQ for Brotherhood!
Just like the swamp—life can be murky, uncomfortable, and unpredictable. But growth still happens in that environment. Stay grounded, keep pushing forward, and don’t fear the mud—it’s shaping you.
