Northeast Tennessee

Joanna’s VQ

21 PAX on a humid but bright morning DISCLAIMER COP 4 activities: Hillbilly Walkers, 15 IC; Through the Tunnel, 10 IC; Willie Mays Hayes, 14 IC; and Motivators from 6. Mumble chatter related to the starting commands. THE THANG Block Toss.  Partner up, only 1 block needed per 2 man

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Sandbag Filthy 50

70 Degree clear sky 4 pax for the filthy 50///3mile ruck prior to starting DISCLAIMER PRAYER COP Static stretching big arm circles to the front and back chest stretch upper back stretch groin stretch, and calf stretch THE THANG With sandbag or block on the 100 yard band practice field.

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SCHOOL

4 PAX showed up for SCHOOL DISCLAIMER PRAYER COP Through the Tunnel, Ab Vigoda, SSH, and much of leg warm ups. (lunges, high knees, butt kickers, shuffle right, shuffle left, and others that I haven’t clue of official name) THE THANG Took mosey to SCHOOL and tackled hill in full

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MURPHish

15 PAX show up on a 60º, previously rain-soaked (perhaps flooded) amphitheater for MURPHish. DISCLAIMER PRAYER COP Stair Lap Through The Tunnel 10 IC Pickle Pounders 15 IC (with an “ugh” at the top stroke) Stair Lap THE THANG MURPHish. Accumulate # of PAX x 100 (Merkins), x 200 (Squats),

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Shepard’s Return

TIME: 0530 TEMP:  62F DISCLAIMER PRAYER COP Warmup SSH x40IC Merkins x15IC Peter Parkers x20IC American Hammers x20IC Little Baby Side Crunshes x10IC each side Squats x20IC (3 count hold) Lunges x15IC LBAC x15IC and reverse THE THANG PARTNER WORKOUT #1 PAX#1: Good runners go to the Metal Thingy and

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