Northeast Tennessee

June 1st “Togetherness”

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Some background mumble chatter in the Gloom about being “sore acerom the Murph” on Memorial Day.  So, not to embarrass any PAX I decided that the group would move through this morning’s workout together.  A cool 55 degrees at our Arrowhead AO kept the sweating to a minimum (for some).  13 men posted this morning for a full body workout periodically interrupted by some moseying.

Disclaimer and Prayer

Warmup

  • Motivators from 8
  • Through the tunnel X10
  • Imperial Walkers X10
  • Merkins X10
  • LBAC X10, reverse X10
  • Indian Run X0.25 miles

Main Effort (ME)

  • Divide into two groups (1s&2s)
  • 1s do overhead presses with blocks for 1 minute
  • 2s do step-ups on bleachers for 1 minute
  • Switch exercises and repeat for 1 minute
  • Mosey to next AO
  • 1s do dips on the wall for 1 minute
  • 2s do Big-Boy sit ups for 1 minute
  • Switch exercises and repeat for 1 minute
  • Mosey to the next AO
  • 1s do squat jumps for 1 minute
  • 2s do decline Merkins on bleachers for 1 minute
  • Switch exercises and repeat for 1 minute
  • Mosey to the next AO
  • 1s do American hammers for 1 minute
  • 2s do flutter kicks for 1 minute
  • Switch exercises and repeat for 1 minute
  • Mosey to first AO, Rinse and Repeat
  • Divide into 3 groups, finish with 40-yard relays
  • Beaker’s choice X1 minute (mountain climbers)
  • Donatello’s choice X 30 seconds (elevator Merkins)

Circle of Trust (COT)

  • Reminder about that thing on June 10th.
  • AO this Saturday (June 3rd) is Arrowhead due to Blue Plum Festival at Founders Park

This is the day that the Lord has made, let us rejoice and be glad in it!  Psalm 118:24

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