Northeast Tennessee

Total Body w/ Pick A # Merkins

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather: Balmy 58

21 PAX rolled into the gloom on a warm Thursday morning for a full body smoker with a few new moves for the Lexicon (or Rudy just didn’t know the F3 term).

COP – Rudy

Disclaimer

Prayer

 

Warm-up

SSH 15 IC

TTT 16 IC

LBAC 15 IC

LBAC Reverse 15 IC

 

Full Body Circuit

4 sets of 4 moves, each lasting 1 minute, moving around the AO with additional Merkins to finish each circuit. PAX were asked to pick a number of Merkins and stick with them throughout the workout.

Set 1 – Amphitheater

Chest – Thumbs up Merkins (merkin with a plank arm/leg raise at the top)

Legs – Side Lunge Jumps

Core – Sphinx Crunch Hold (Low Plank Dog Pissers per Donatello)

Cardio – High Knees

15-30 second break

X number of Merkins

Mosey to the Wall

 

Set 2 – The Wall

Chest – Incline Plyo Merkins

Legs – 1 Leg Squats

Core – Alphabet Soup

Cardio – Wall Jumps

15-30 second break

X number of Diamond Merkins

Mosey to the Hill

 

Set 3 – The Hill

Chest – Plank Walkers

Legs – Diamond Hops

Core – Mountain Climbers

Cardio – Hill Run

15-30 second break

X number of Staggered Merkins

Mosey to the Amphitheater

 

Set 4 – The Amphitheater

Chest – Gump-Jump Merkins

Legs – Triangle Lunge

Core – American Hammers

Cardio – Super Burpees

15-30 second break

X number of Staggered Merkins

 

Finisher

Depth Charges – 1min

Elevator Merkin – 1min

 

COT

Countarama

Namearama

 

Tremendous work by the PAX. It truly is an honor to have the opportunity to workout with such an amazing group of men. Showing up to the Iron Horse throughout the week, despite the conditions or being awake before 90% of the population, makes us better men, stronger leaders, servant husbands, and loving fathers.

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