Northeast Tennessee

2:00×20 AMRAP Circuit

3 comments
Northeast Tennessee Johnson City Iron Horse (Founders Park)

It was a brisk 36° this morning, but we shook off the chill pretty quickly with some hard work. Special shout-out to 2nd Amendment for his enthusiastic counting. If there was such a thing as a man crush Thursday, he’s mine.

Disclaimer

Prayer

COP

  • Through The Tunnel (20 IC)
  • Baby Arm Circles (15 IC, each direction)
  • Willie Mays Hayes (10 IC)

The Thang
Today’s work consisted of 20 2:00 cycles, alternating between exercises and running.

  • AMRAP Merkins 2:00
  • Run 2:00
  • AMRAP Big Boy Sit-Ups 2:00
  • Run 2:00
  • AMRAP Side Straddle Hops 2:00
  • Run 2:00
  • AMRAP Squats (or Squits, per Siri) 2:00
  • Run 2:00
  • AMRAP Cinder Block Curls and Overhead Presses 2:00
  • Run 2:00
  • Rinse and repeat for a second round, totaling 40 minutes

Mary

  • No Mary today. Our last two-minute lap was our cool-down.

Circle Of Trust

Count-a-rama with 17 in attendance.

Prayer

Prayer for Jar-Jar’s extended family.

Moleskin

Back-to-back 2:00 of AMRAP Squats and a 2:00 run, followed by 2:00 of AMRAP Side Straddle Hops and another 2:00 run is hard. Come to think of it, 2:00 AMRAP Side Straddle Hops is hard all by itself. There wasn’t a whole lot of chatter. Perhaps everyone was just enjoying the music, courtesy of a fully-charged bluetooth speaker (Ahem, Jester).

For anyone who is interested, the timer that I used is an app called “Seconds.” It has the ability to create timed circuit-style workouts (HIIT, Tabata, etc). There’s a free version, but it’s five bucks to get one where you can save your workouts.

Announcements:

  • THIS SATURDAY is our day to help prep/load supplies for the food bank at University Parkway Church. We’ll work one hour early this weekend, at 6:00, then will convoy over to the church to put in some extra work carrying boxes, loading trucks, etc. I’m still planning on Coffeeteria after we’re done.

3 comments

    1. Hey CO2! “Through The Tunnel” is a hamstring exercise that has you touch the ground between your legs three times then come up for a clap. “Willie Mays Hayes” is another leg stretch that has you lunge sideways to mimic the well-known baseball player’s recognizable back-and-forth base-stealing position. With a lot run of running planned, and 46 year old hamstrings, some stretching was in order! Note: A complete lexicon is available at http://f3nation.com/lexicon.

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