Northeast Tennessee

F3 Honorable sweat

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Weather: Strikingly beautiful morning and 63 degrees
12 pax present
DISCLAIMER
PRAYER
COP
Warm ups

  1. SSH IC x 25
  2. Through the tunnel x 10 IC
  3. Side stretch x10 each side
  4. Imperial Walkers x 15 IC
  5. Merkins x 10 IC
  6. Hill Billy walkers x 15 IC

THE THANG

Indian Run to the play-ground. Sprint last 100 yards. On arrival, begin with 5, 10, 15 Murph preparation repeating series (pull-up, Merkin, squat) until time. Indian Run back to field.

Every minute on the minute – 10yard Interval run. Started with 5×10 yard runs followed by rest for remainder of first minute, 6x10yard runs followed by rest for 2nd minute. Repeat up to 9 x10yard runs then back down to 5×10 yards.

Followed by a group run on the track doing burpees on the four corners. Faster runners arrived first at the corners, did burpees until the 6 arrived. Run to next corner, repeat.

MARY
Closed with Ski jumps x12 IC, Plank jacks x 15 IC, Elevator merkins IC, plank merkins x10, Boat/Canoe, flutter kicks until 6:15

CIRCLE OF TRUST
PRAYER
MOLESKIN
Thankful to a group of men who are a testimony to hard work and thanksgiving. I Cor 10:31
ANNOUNCEMENTS
Jake volunteered to co-Q Saturday

Leave a Reply

Your email address will not be published. Required fields are marked *