Northeast Tennessee

Pre-Inauguration Calisthenics

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather:  Calm, 50s

COP – Brownie

Disclaimer

Warmup

LBAC x29 IC (forwards)       “Michael Phelps”

TTT x29 IC

LBAC x29 IC (backwards)    “Michael Phelps”

Imperial Walkers x29 IC

Windmills x29 IC

Hillbilly Walkers x29 IC

Willy Mays Hays x29 IC

Shoulder Pretzels x29 IC

Air Presses x29 IC

YHC noticed at this point that there was significant mumble chatter regarding the number of reps of each exercise, which conveniently coincided with the fact that we were celebrating my 29th birthday.  The mumble chatter diminished significantly, however, when we got to…

The Thang (OYO)

Round 1

Lunges (each leg) x10

Squats x20

Dips x30

LBC x40

Round 2

Lunges (each leg) x10

Squats x20

Dips x30

LBC x40

Round 3 (+10 reps to each)

Lunges (each leg) x20

Squats x30

Dips x40

LBC x50

10 Merkins OYO, then run stairs loop (2x)

Al Gore until all the PAX returns.

Mary

Rosalitas (x29 IC)

Freddy Mercurys (x29 IC)

Dolly (x29 IC)

Sweat Angels (x29 IC)

Pickle Pounders (x29 IC) – proved to be a fan favorite!

Dying Cockroaches (x29 IC)

Freddy Mercurys (x29 IC)

29 Incline Merkins OYO

9 Merkins OYO, then run stairs loop

Al Gore until all the PAX returns.

29 Incline Merkins OYO

Count-O-Rama – 33 PAX in attendance, including 4 FNG’s

Name-O-Rama

COP – Brownie

Moleskin

Thanks to everyone for your patience on my Birthday Q/VQ.  Thanks also to Kardashian for putting the EH on me to come out to the AO for the first time back in October.  I can still remember Donatello’s “Fall Break Flogging”, which served as my introduction to F3…

I am truly blessed to be a part of such a group as this.  It has had a tremendous impact on my daily life, not just 5:30 in the mornings on Tuesday/Thursday.

 

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