Northeast Tennessee

Everyone, meet “Fat Amy”

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

16 pax worked out. HARD.
DISCLAIMER
COP

  • Motivator from 11 (thanks, Queen!)
  • LBAC x 10 IC f/r
  • Inchworm x 5 OYO
  • TTT x 10 IC
  • Willy Mays Hayes x 10

Indian Run 1/2 mile.

THE THANG
I stole this directly from cross-fit. It seems more F3 than cross-fit, with the emphasis on bodyweight exercises (and when you sub out a concrete block for the kettlebells). F3 Louisville added the SSHs to the beginning and end. For this QIC, all burpees were OYO but all other exercises were in cadence. It’s name is “Fat Amy”.

  • 50 Air Squats (25 IC)
  • 10 Burpees
  • 40 Sit-Ups (20 IC)
  • 10 Burpees
  • 30 Lunges (alternating legs) (15 IC)
  • 10 Burpees
  • 20 Kettlebell Swings (10 IC)
  • 10 Burpees
  • 10 meter Bear Crawl
  • 10 Burpees
  • 20 Kettlebell Swings (10 IC)
  • 10 Burpees
  • 30 Lunges (alternating legs) (15 IC)
  • 10 Burpees
  • 40 Sit-Ups (20 IC)
  • 10 Burpees
  • 50 Air Squats (25 IC)
  • 10 Burpees

MARY
Just enough time for a little Mary and some Elevator Merkins.
CIRCLE OF TRUST
PRAYER
MOLESKIN
“Fight against something and we focus on the thing we hate. Fight for something and we focus on the thing we love” – Simon Sinek.

Leave a Reply