Northeast Tennessee

Don’t Know What Ya Got Till Its Gone

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Conditions: 54 Degrees, Clear, and Just About Perfect


Prayer – Roadblock

Warm Up

Side Straddle Hop x 15

Abe Vigoda x 15

Merkins x 10

Through the Tunnel x 15

Mosey to Corner 1

The Thang

Four Corners – Descending sets at each corner 20-15-10 for a three loop circuit.

Corner 1 – Punch-Up Merkin -> Frankenstein to Corner 2

Corner 2 – Little Baby Crunches -> Burpee Dans to Corner 3

Corner 3 – Merkins -> Frankenstein to Corner 4

Corner 4 – WWI Sit-Ups -> Bearpees back to Corner 1

Rinse and Repeat x 3

Boone Hill Squat and Run

Copper Head Squat x 10 -> Run to Top of Boone Hill and Back Down -> Rinse and Repeat x 3




Closing Prayer – Roadblock

Announcements – Rite Aid, Kardashian -> Convergence!!!!


Spent the last three months hurting like hell, unable to post or really function at times. Glad to have seen my way through it and I very much appreciate Rite Aid for signing me up for Q this morning. It was a much appreciated and needed shove out the door.

Grateful for the opportunity and for the time spent with you gentlemen this morning.

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