Northeast Tennessee

Prison Yard Inspired Burpee Beatdown

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather: Crisp, clear, soggy 55

7 PAX descended on the new yet to be named expansion AO with anticipation of all the possibilities the terrain offers.

 

COP – Rudy

Disclaimer

Prayer

 

Warm-up

SSH 15 IC

TTT 15 IC

LBAC 15 IC

LBAC Reverse 10 IC

Merkins 15 IC

 

The Thang

**First workout on the hill**

PAX began at the bottom of the short hill for a bear-crawl to the top

Sprint to the cone – 15 Merkins

Mosey down the bank to the bleachers – 15 one-leg squats (each leg)

Repeat through 4 rounds.

 

Mosey to the track for a prison inspired burpee ladder beatdown.

Beginning at the first cone – 20 burpees

Run the track to the next cone – 19 burpees

On to the next cone – 18 burpees

Next cone – 17 burpees

PAX continued around the track until QIC called time

 

Lap 1 – 74 total burpees / .25 total miles

Lap 2 – 132 total burpees / .50 total miles

Lap 3 – 174 total burpees / .75 total miles

Lap 3.5 – 195 total burpees / .94 total miles (lowest number completed for any PAX was 6 before time was called)

 

COT

Countarama

Namearama

 

Impressive work by the PAX. So many pain station options at the ITIS AO, the QIC wrestled with the best option(s) for a thorough workout. 130-195 burpees, 90 Merkins, and some tough bear-crawls uphill seemed reasonable to give the PAX their money’s worth. Blessed to join these guys in the gloom on a weekly basis.

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