Northeast Tennessee

Don’t Stop! Move it! Move it!

Northeast Tennessee Johnson City Iron Horse (Founders Park)

TIME: 0530
TEMP: 67

COP

Disclaimer
Prayer

WARMUP

  • SSH x30IC
  • Merkin x15IC
  • Freddie Mercury x15IC
  • Peter Parkers x15IC
  • Carolina Dry Docks x15IC
  • LBAC x20IC (And Rev)
  • Squat Jumps x15IC (3 count hold)

THE THANG

First Circuit

  • Run one lap and SSH on the six
  • Iron Mikes x10 oyo
  • Burpee x10 oyo
  • Diamond Merkins oyo
  • SSH until all complete exercises

Second Circuit

  • Run one lap and American Hammer on the six
  • Mountain Climbers x20 (4 count) oyo
  • Plank Jumps x20 (4 count) oyo
  • Imperial squat walkers x20 (4 count) oyo
  • American Hammer until all complete exercises

Third Circuit

  • Run one lap and Hillbilly Walkers on the six
  • Plank thrusters x30
  • Merkins x30
  • Squat jumps x30
  • Hillbilly Walkers until all complete exercises

Rinse and Repeat

Mary

  • Sweat Angels x20IC
  • Gas pumps x20IC
  • Leg raises with heels to heaven x15IC
  • Windshield wipers x15IC
  • Flutter kickers x30IC

COT

Count-o-rama

Name-o-rama

Dakota (Grizz’s boy) >> 9 yo >> really into sports >> out ran everyone in the PAX well into the work out >> Freak >>  Mutant

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