Northeast Tennessee

Roll for Damage

Northeast Tennessee Iron Horse (Founders Park)

March 23rd, 2018

Weather – Slight Chill at ~40 degrees, but no rain baby

11 Pax: Deepdish, Coldcall, Swingline, Crampon(R), Roadblock, Refill(R), Dandelion, Puff-Daddy(R),Penn-Seagal, Cathy, Honcho

COT/Prayer – Roadblock

Warm Up


Side Straddle Hop x 20 (4 count in cadence)

Merkins x 10 (4 count in cadence)

Imperial Walker x 10 (4 count in cadence)

Warm up Mosey Around Inner Loop with 20 more IC Merkins

The Thang

Countdown Abdominal Routine; 40, 35, 30, 25, 20, 15, 10, 5 at each end of run do 1 set of descending reps (180 each movement total)

Station 1: Founders Park Sign – LBC, Roll Dice for Burpee Damage, PAX rolled a 20 sided dice and performed a number of Burpees equal to their d20 roll.

PAX then ran/sprinted to first Bench on South Side of Founders from the Founders Park Sign

Station 2: BBSU

Sprint Back to Station 1, start next set of LBC, roll for Burpee Damage, Rinse and Repeat.

Burpee Damage:, YHC = 91 Burpees, Deepdish = 88 Burpees, Refill = 33 Burpees, Swingline = 89 Burpees, Cold Call = 87 Burpees, Penn-Seagal = 61 Burpees

…….Analysis: Dice burpee routine was pretty dang stout.

Cool Down – Cool down mosey around outer loop to amphitheater picking up 60 more IC Merkins

Mary – Final 10 IC Merkins

Announcements:  Penn-Seagals daughter American Idol Viewing Party on Sunday, contact Penn for details. Prayers for Ragnar team health.


COT/Closing Prayer – Roadblock

Thanks as usual gentlemen for the opportunity and privilege to work out with you gents. I have had many adventures and many stories to tell, and what is life if not a fantastic journey with many stories to share. Here’s to being thankful we get the chance to make some more together in the gloom, mud, rain, snow and sun.

“There have been great societies that did not use the wheel, but there have been no societies that did not tell stories.” – Ursula K. Le Guin



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