Northeast Tennessee

2 Year PBS Arrowhead AnniQ

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

DISCLAIMER
PRAYER

COP:

  • SSH (40 IC)
  • TTT (10 IC)
  • LBAC (10 each way, IC)
  • Windmills (10 IC)
  • Imperial Walkers (15 IC)
  • Squats (10 IC) – I skipped these
  • Merkins (15 IC)

The Thang:

Line up across the sidelines in some semblance of order. Objective is simple, get back and forth across the width of the field‚ sideline to sideline, with rotating exercises. Cones set up at the 30 yard mark.

  1. Burpee Broad jump to cones -> run across to sideline and back -> 10 Hand Release Merkins
  2. Bear Crawl to cones -> run across to sideline and back -> 10 Hand Release Merkins
  3. Crab Walk to cones -> run across to sideline and back -> 10 Hand Release Merkins
  4. Duck Walk to cones -> run across to sideline and back -> 10 Hand Release Merkins
  5. Lunge to cones -> run across to sideline and back -> 10 Hand Release Merkins
  6. Sandbags -> shouldering (10 reps) -> shoulder carry across and back -> fall back in rotation

Rinse and Repeat with 20 squats on the return & 15 Carolina Dry Docks.

Most Pax were able to get 2 – 2.5 full rounds before time.

MARY
Finished off with flutter kicks (40 IC) and a little Boat Canoe.
CIRCLE OF TRUST
PRAYER
MOLESKIN
Sometimes it’s easy to forget how awesome having F3 is. It’s completely free, it’s outside, and it’s with other people that value the 3Fs and things being free and outside. For a certain type of person, like me, that’s exactly what the doctor ordered. And to find it, and to have been participating regularly for the past 2 years, its a really great thing. To all involved, thank you.

ANNOUNCEMENTS
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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