Northeast Tennessee

A Late VQ, Ladders and Looking Forward!

Northeast Tennessee Johnson City Iron Horse (Founders Park)

It took a long time for YHC to lead my first Q.  I made all types off excuses.  After much EH’ing and passive aggressive moves by Donatello, I agreed to lead a Q.  Since this event fell almost exactly six months after we first self led at the Iron amorse AO, I went back into the files and pulled the BB from the 07/23/16 workout – also my very first post.  I nearly spilled merlot the first time I posted, so I wanted to see how we managed the same workout six months later (with some tweaks)…So, inspired by Donatello’s Part Deuce, here are the details….

Pre-Workout:  We heard the whistle coming, on down the track….yes, at 6:54 AM we were summoned by the BURPEE train heading North East.  Several of the PAX fell to their faces and complied with the Burpee train’s command.  Short train…Around that time the ambitious Strideliters started popping out of the darkness…time to get started!

Welcome/disclaimer

Prayer – Heisenberg

The Thang

COP

SSH (20 IC)

Through the Tunnel (15 IC)  (a little too fast for Jester…mumble chatter)

Imperial Walkers (20 IC) (some mumble chatter on QIC’s cadence skills…)

Windmills (15 IC)  (QIC thoroughly winded by this point)

Willie Mays Hays (15 IC)

Little baby arm circles (10 each way IC)  (QIC catching his breath)

Squats (15 IC)

Merkins (15 IC)

Run Lap around Inner Circle of the Iron Horse – for all you mileage challenge PAX

Rotation 1 — Squat/Merkin Ladder

Run to cone 1 (20 yards) -> 10 squats -> run back to start

Run to cone 2 (40 yards) -> 20 squats -> run back -> 10 merkins at cone 1

Run to cone 3 (60 yards) -> 30 squats -> run back -> 10 merkins at cones 2 & 1

Run to cone 4 (80 yards) -> 40 squats -> run back -> 10 merkins at cones 3, 2, & 1

Mosey to the Amphitheater

Rotation 2 — Merkin/Box Jump Ladder (supposed to be a route 66, but turned into an Interstate 55)

1 merkin -> 10 box jumps -> take a trip up the stairs around the circle design thang and down

2 merkins -> 9 box jumps -> take a trip up the stairs

3 merkins -> 8 box jumps -> take a trip up the stairs

4 merkins -> 7 box jumps -> take a trip up the stairs

5 merkins -> 6 box jumps -> take a trip up the stairs

6 merkins -> 6 box jumps -> take a trip up the stairs

7 merkins -> 4 box jumps -> take a trip up the stairs

8 merkins -> 3 box jumps -> take a trip up the stairs

9 merkins -> 2 box jumps -> take a trip up the stairs

10 merkins -> 1 box jumps -> take a trip up the stairs

Mosey to Tombstone Hill

Rotation 3 — Suicide ladder w/ 14 count body builders – (Thank you Donatello)

1st light pole and down -> 2 14 count body builders

2nd light pole and down -> 4 14 count body builders

3rd light pole and down -> 6 14 count body builders

2nd light pole and down -> 4 14 count body builders

1st light pole and down -> 2 14 count body builders

Mosey back to the field – 1.95 miles logged

Mary:

Big Boy Sit Ups (20 OYO)

American Hammers (20 IC)

LBC(15 IC)

Flutter Kicks (30 IC) – Donatello led cadence

Merkin AMRAP (1:00)

COT

Count-o-rama  (30 PAX)

Name-o-rama

Announcements

Baby mentioned an opportunity to serve with Girls Inc. in Johnson City.  The board is looking for more male leadership within the organization.  Contact Baby for more details.

Due to consistently high numbers, Donatello will lead a “Lewis and Clark” scouting expedition for imminent expansion of the Northeast TN region this coming week.  Two sites will be prospected: Indian Trail Intermediate School and Winged Deer Park.

Closing Prayer – Heisenberg

Welcome FNG’s – Huggies and Carmen San Diego! You put us over 30 PAX every day this week!

Name Train:

Benjamin Lowery – Was named before he even introduced himself.  “I’m 23,” he said.  “Wait, He’s a Baby!”  We already have a Baby -> HUGGIES.  Done  (NOTE: Huggies is a cross-fit beast…he should be in pull-ups in no time…)

Justin McManus – Traveler -> military kid -> lived in Tokyo – Carmen San Diego. (he’s too young to know who Carmen is…Google it, pup)

Moleskin

Wow. How far we’ve come in such a short time in Johnson City.  We are seven months in at the Iron Horse AO and consistently posting 30+ PAX.  Looking back six months to my first post on 07/23/16, I realize that not only is YHC’s fitness improving, but  my relationships with solid men are growing.  There are thousands of Sad Clowns in the Tri-Cities that can be impacted by the F3 movement.  We look forward to the scouting reports from the Lewis and Clark expedition of future AOs this coming week, as we are bursting at the seems at the Iron Horse. We wish the brave PAX well in their journey across town.  Heisenberg – out!

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