Northeast Tennessee

Nothing beats a well-balanced Q

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Weather: 58 and absolutely gorgeous

 

19 PAX won the first battle of the day, rolled out of bed, and hit the AO to get better.

 

COP – Rudy

Disclaimer

Prayer

 

Warm-up

TTT – 10 IC

Merkins – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

 

The Thang

Simple rotation – Chest->Legs->Core->Cardio->Run for 1 minute each then rinse and repeat for 6 rounds

Round 1

Thumbs Up Merkin

Side Lunge Jump

Sphinx Crunch Hold

High Knees

Run across the field and back

 

Round 2

Gump Jump Merkin

Spiderman Squat

Swimmer Plank

Burpee

Run across the field and back

 

Round 3

Diamond Merkin

1 Leg Jump

Alphabet Soup

Slalom Hop

Run across the field and back

 

Round 4

5 Point Merkin

Warrior Squat Lunge

Scissor Twist

Think Drill

Run across the field and back

 

Round 5

Plank Walker

Diamond Hop

Mountain Climber

Quick Feet

Run across the field and back

 

Round 6

Staggered Merkin

Roadrunner

Downward Dog Crunch

Super Burpee

Run across the field and back

 

COT

Countarama

Namearama

 

Kingsport launch is being planned. Be looking for guys to plug in to the new AO.

 

Reminder of the family day coming up July 15th 4:30-7:30. Donatello will send out info soon.

 

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