Northeast Tennessee

Nolan Richardson shows up in Iron Valley

Northeast Tennessee Erwin Iron Valley (Love Chapel)




Warm-Up – Windmill, Little Baby Arm Circles, Through the Tunnel followed by a Mosey lap

Motivator from 6, Squats, and Merkins, and the warm-up concluded with a long Mosey lap.

“The Thang”

PAX paired up to complete a 5 station circuit inspired by Nolan Richardson’s “40 Minutes of Hell”.

Circuit 1 – 150 Donkey Kick Derkins and 200 Bobby Hurleys

Circuit 2 – 150 Clemson Dry Docks and 200 Squats

Circuit 3 – 150 Step-Ups and 200 Dips

Circuit 4 – 125 Bench Jumps and 150 Derkins

Circuit 5 – 180 Wheel of Merkin and 200 Lunges

PAX finished the workout with a little Mary time together that included LBCs, Flutter Kicks, American Hammers, Sweat Angels, and Boat/Canoe.

Count-A-Rama (16 PAX)

Iron Valley finished with a special prayer for F3 Lexington Brother Cheech and and his family.


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