Northeast Tennessee

March Madness F3 Style

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Weather: Da gloom 36 and damp

 

13 PAX made the more difficult choice and showed up in the gloom to put in some work.

 

COP – Rudy

Disclaimer

Prayer

 

Warm-up

Mosey over to the playground area of Arrowhead

TTT – 15 IC

Imperial Walkers – 15 IC

LBAC – 15 IC

LBAC Reverse – 15 IC

 

The Thang

All the March Madness bracket talk inspired a NCAA tourney themed Q, complete with old school basketball conditioning drills. 4 cones were strategically placed approximately a full basketball court (probably a bit longer).

 

Round 1

64 Squat jumps w/ 30sec shot clock -> run to the 1st cone and back

32 Merkins w/ 30sec shot clock -> run to the 2nd cone and back

“Sweet 16” Lunges w/ 30sec shot clock -> run to the 3rd cone and back

“Elite 8” Carolina Dry Docks w/ 30sec shot clock -> run to the 4th cone and back

“Final 4” Burpees -> run to the 2nd cone

2 Super Burpees -> run to the 2nd cone

 

Round 2

PAX partnered up

Wall squats for partner 1 while partner 2 runs a suicide and switch

Leg lift for partner 1 while partner 2 runs a suicide and switch

Superman for partner 1 while partner 2 runs a suicide and switch

Plank (with some variation for a brave few) for partner 1 while partner 2 runs a suicide and switch

 

**Roughly 2 miles of suicides really takes you back to high school basketball practice**

 

Mosey back to the pavilion

 

COT

Countarama

Namearama

Welcome FNG Phil Merritt – baller, Hispanic historian, pediatrician, poor judge of swim wear sizes when inner-tubing at the lake – Full Monty

 

 

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