Northeast Tennessee

Come back to Burpback Mountain….

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Welcome–Disclaimer

Prayer-Baby

Warm A Rama

Slaughter Starter–10 Burpees OYO

SSH x 25 IC

LBAC x 10 IC each way

Mountain Climbers x 25 IC

IW x 15 IC

Windmills x 10 IC

Slow Squat x 10 IC

Mosey to cones but not before taking a sharp right turn to Burpback Mountain…

The Thang

Burpback Mountain–Pair up; P1 runs Bernie Sanders up and forward down while P2 does burpees. Goal is 100 burpees combined.  Exicon has it at 5 trips up and down the Mountain before switching but we audibled to 3 after excessive mumble chatter (and YHC was gassed after 1 trip; I sill blame Ragnar).  If you and your partner finish the 100 keep running up and down the hill until pick up the six.

Mosey to cones on track

Circle Up–Lt. Dans to 4:16 (wanted to do more but not sure about time constraints)

Bear Crawl around the track from cones behind field goal posts to cones in front of bleachers at midfield.  Approximately 1/16mi.  Doesn’t seem far…..but IT IS!

At bleachers 25 incline or regular merkins (I saw you Donatello).

Bear Crawl to end of bleachers–Approx. 20 yds

Mosey to cones behind other field goals–Lt Dans to 4:16

Mosey to cones in front of bleachers (opposite side of field from above)–25 incline or regular merkins.

Circle up for some Shoulder Pretzels and Moroccan Nightclubs at Q’s command

Mosey onto the field for some Mary

Mary

LBFC’s–10 IC

Slow Ride LBC’s–10 IC

Dolly’s–10 IC

Heels to Heaven–10 IC

Boat/Canoe–Q’s Command

Count O Rama/COT

Notes:  Great work from all the Men who got up and worked to sharpen their physical, mental, and spiritual skills this morning.  There was some sweat and encouragement deposited for oneself and each other.  Keep it up!  Shout out to Ponzi who just ran Ragnar, has posted both days this week and will be running the Knoxville Half this weekend.  At the top of Burpback Mtn I told him he was crazy. To which his reply was ‘meh,’ or was it ‘mrghrhgh?’  Either way, ‘You’re Welcome, Ponzi! Now go crush it!’

 

 

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