Northeast Tennessee

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Northeast Tennessee Johnson City Iron Horse (Founders Park)

GUIDED TOUR OF THE IRON HORSE AO AND ITS WILDLIFE

Weather: 64 and Full Moon

Prayer-Baby

Warm up:

  • Slaughter Starter – 10 burpees oyo
  • **whoops-Disclaimer** (Excited!)
  • SSH x 30 IC
  • Seal Jacks x 30 IC
  • LBAC x 10 IC EW
  • Chinooks x 10 IC EW
  • TTT x 15 IC
  • Dive Bombers x 10 Down/Up
  • Slow Roll LBC x 15 IC

Line up

Imperial Walk Mosey IC to stairs (right at 40)

 

Partner up teams of 2—3 rounds

  • 1 person bear crawl up 5 burpees crawl bear down
  • 2 person Merkins on curb AMRAP

Flapjack

Mosey (arms up) to long wall

  • Dips with Air chair Air Presses
  • 1:4 ratio–(got to 5:20–time restraints)

Mosey to Founders Park sign (arms up)

  • Dan Taylors–1:4 squats/lunges (got to 5:20–time restraints)

Mosey to bench (arms up)

Circle up

  • Plank Jack IC x 15
  • Mtn climbers IC x 15

Mosey to Road @ top of stairs

Wheel of Animal Walk-start at one side, do the following, jog back btwn each

  • Frog hop-10 merkins hands on curb
  • Bear crawl-10 merkins hands on curb
  • Duck walk-10 merkins hands on curb
  • Crab walk-10 merkins hands on curb

Mosey arms up to ampitheater

Hurricane Hoedown-7 IC flutter kicks: 1-seated halleluah: 2-hands behind slightly reclined 3-normal back on ground 4-lbc

COT

Countarama

Namearama

Prayer—Baby

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