Northeast Tennessee

AMRAP Mile

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

QIC – Honeysuckle

DISCLAIMER
PRAYER
COP
Motivator from 6 (Except Baby showed up late and did Motivator from 1)

TTT (IC) X 10

WMH X 10 count each side

LBACs (IC) X 10 F/R

Merkins (IC) X 10

Hillbilly Walkers (IC) X 10

Slaughter Starter

THE THANG

The Thang

The AMRAP Mile – 8 exercises and 2 stations on a 400 m track.  The PAX begin at station one with the 1st exercise and do AMRAP until one of the PAX runs half-way around the track (station 2).  The leader/runner either planks or completes the AMRAP exercise until all of the PAX arrive and everyone planks until the 6 arrives.  When the 6 arrives, another PAX runs back to station 1 (half-way around the track) while the remaining PAX complete the 2nd exercise, AMRAP.  Continue this for 8 exercises, which equals 4 laps, which equals 1 mile.  The 8 exercises for today were:

  • Burpees
  • Squats
  • Merkins
  • Monkey Humpers
  • LBCs
  • Lunges
  • Carolina Dry Docks
  • American Hammers

The PAX completed 2 miles of this routine.

Not quite ready for Mary, 6 minutes of EMOM  40 yd sprints immediately followed by 10 Merkins.

MARY
Side plank X 1 min each side

CIRCLE OF TRUST
PRAYER

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