Northeast Tennessee

5K and Block Work on Carpool Hill

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

COP – Brownie

Disclaimer

Warmup

HR Merkins x10 OYO

Mosey 1/2 lap around track.

Through The Tunnel x10 IC

Mosey 1/2 lap around track.

LBC’s x10 IC

Mosey 1/2 lap around track.

LBAC’s (forwards) x10 IC

Mosey 1/2 lap around track.

LBAC’s (backwards) x10 IC

Mosey 1/2 lap around track.

Imperial Walkers x10 IC

Mosey 1/2 lap around track.

Hillbilly Walkers x10 IC

Mosey 1/2 lap around track.

Shoulder Pretzels x10 IC

Mosey 1/2 lap around track.

Pickle Pounders x10 IC

Mosey 1/2 lap around track.

Freddy Mercury x10 IC

The Thang

Mosey to Carpool Hill for 7’s.

At the bottom of the hill, 6 block presses.  Mosey to the top of the hill (with your block), 1 Freddy Mercury.

Complete the rotation until you get to 1:6.

At the bottom of the hill, 6 Merkins.  Mosey to the top of the hill (without your block), 1 Pickle Pounder.

Complete the rotation until you get to 1:6.

At the bottom of the hill, 6 block squats.  Mosey to the top of the hill (without your block), 1 lunge (each leg).

Complete the rotation until you get to 1:6.

It was about this time that Ponzi noted that we were just shy of a 5K for the morning, approximately 2.6ish miles.

Therefore, before returning to the shovel flag, run 2 laps on the track.  That should provide for right at a 5K on the morning!

Mary

Flutter Kicks x20 IC

LBC’s x20 IC

Count-O-Rama – 5 PAX in attendance.

Name-O-Rama

COP – Brownie

Announcements

EH an FNG.

Moleskin

Impressive work this morning.  I would have never completed this without my brothers.  We did some serious block work, and a 5K, much of which was uphill.  Jester received the ceremonial “Pickle Pounder”, for being the true “Bread & Butter” of Arrowhead!

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