Northeast Tennessee

Mission 216

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

This morning, 14 men combined their powers like the planeteers in the name of getting better. Weather was perfect, mid-50s.

DISCLAIMER
COP

  • Inchworm x 5 OYO
  • SSH x 30 IC
  • LBAC x 10 IC
  • LBAC x 10 R IC
  • Merkins x 10 IC
  • TTT x 10 IC
  • Mosey a lap

THE THANG

Phase 1: Mission 216 (subtle, 90’s pop Christian subculture nod to Carmen). 6 rounds of the following should yield 216 reps total.

  • 6 rotating jump squats (90 degrees)
  • 6 kettle bell swings w/coupon
  • 6 shoulder tap merkins
  • 6 overhead presses w/coupon
  • 6 lunges
  • 6 burpees

R&R 1 round at a time if you finish early. Mosey a recovery lap.

Phase 2: Mission 216 #2

Mosey with the coupon to the wall

  • 6 Weighted step ups
  • 6 V ups
  • 6 Diamond Merkins
  • 6 Bulgarian split squats on each leg (1 leg resting on wall for support), or 12 air squats
  • 6 5-count hold supermans
  • 6 burpees

R&R until time is called. Some completed both sets, many completed close to the second set.

MARY
Deconstructed burpee burnout, AMRAP for 60 seconds.

  • 3 push ups
  • 3 leg kick jumps over coupon
  • 3 jump squats

CIRCLE OF TRUST
PRAYER
MOLESKIN
If we say we have hope, we should show hope. Examine yourselves today to see if your actions line up with what you say you believe.
ANNOUNCEMENTS
Murph comin’ up on Monday at 7am. Convergence at Iron Horse at 6am on Saturday.

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