Northeast Tennessee

Gingerbread Man Circuit Workout

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Northeast Tennessee Johnson City Iron Horse (Founders Park)

It was a beautiful 70 degrees with humidity this morning for 19 PAXs to engage in a workout that encompassed Legs, Arms, Core, and Cardio.
DISCLAIMER
PRAYER
WARMUP

I asked @Sugar to coQ this morning to make certain I make the correct statements, as well as, to honor him for his encouragement to me to come to F3.

  • TTT x 10 IC
  • Willie May Hays x 10 each side
  • Hillbilly Walkers x 10 (3ct) IC
  • Frankensteins x 10 (3ct) IC
  • LBACs x 10 (front/back) IC
  • Merkins x 10 IC

THE THANG
This was a 3 circuit workout around the field at Founders Park. There were 6 stations for each circuit. The goal was to sprint between stations and “run, run, run, as fast as you can…” Each circuit ended with 3 shuttle runs.

  • Circuit 1
    •  Stations 
      1. Merkins x 17 – – Sprint
      2. Lunges x 34 – – Sprint
      3. Marionettes x 34 – – Sprint
      4. Box Jumps x 17 – – Sprint
      5. Block Curls x 34 – – Sprint
      6. Shuttle Run x 3 – – Sprint
  • Circuit 2
    • Stations 
      1. Squats x 34 – – Sprint
      2. Block Overhead Press x 17 – – Sprint
      3. Russian Twists x 34 – – Sprint
      4. Block Rows x 34 – – Sprint
      5. LBCs x 34 – – Sprint
      6. Shuttle Run x 3 – – Sprint
  • Circuit 3
    • Stations
      • No Surrenders x 17 – – Sprint
      • CPRs x 17 – – Sprint
      • Flutter Kicks x 17 (3cts) – – Sprint
      • SSH x 34 – – Sprint
      • Freddie Mercury x34 – – Sprint
      • Shuttle Run x 3 – – Sprint
  • Rinse/Repeat when finished with all 3 circuits

MARY
1-minute plank
CIRCLE OF TRUST
PRAYER

Keep @Chewy in your prayers as he transitions from NETN to TX.
MOLESKIN
The workout increments were in increments of 17 in honor of my rebirth as a Christian. I was 17 years old when I accepted Jesus Christ as my Savior and it changed not only my life, but my future goals as well. My goal was to be a goalkeeper in the World Cup. I was preparing to play for a semi-pro soccer team when I was completely convicted of my sins. On Jan 2, 1994 my life was transformed. I gave up being a soccer player to serve Jesus as a missionary, church planter, and now professor. I am appreciative of the men who serve and workout at F3. It is an honor to be a part of such a great group.
ANNOUNCEMENTS
3rd F opportunity this Thursday @9pm at Main St. Pizza. If you need more information, send a message to @Twilight.

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