Northeast Tennessee

9/11 Remembrance Q

Northeast Tennessee Johnson City Iron Horse (Founders Park)

We had 21 PAX on a beautiful, yet wet Tuesday gloom (the sprinklers add an additional element to the workouts).
DISCLAIMER
PRAYER
COP
TTT – 11 IC

WMH – Left and Right to a count of 10

LBAC – 17 IC (Forward and Reverse)

Merkins – 11 IC
THE THANG
Due to a recent trip to NYC and the 9/11 Museum, I wanted to honor the men and women who sacrificed their lives for the lives of others. This was a 2 circuit workout. The first circuit was called, “North Tower” and included a Pentagon Stair Lap Run with a 110 total rep count of different exercises. The second circuit was called, “South Tower” and included a Flight 93 Hero Hill Lap Run.

NORTH TOWER CIRCUIT:

  • Pentagon Stair Lap Run
  • 30 Squats
  • 26 Plank Jacks
  • 21 BB Situps
  • 16 Merkins
  • 11 Lunges (L + R = 1)
  • 6 Burpees
  • THE CIRCUIT BEGAN WITH THE BURPEES AND WENT UP THE FLOORS OF THE TOWER

SOUTH TOWER CIRCUIT:

  • Flight 93 Hero Hill Lap Run
  • 30 Block Curls
  • 26 Block Rows
  • 21 Block Kettlebells
  • 16 Block Overhead Press
  • 11 Block Reverse Tricep Dips
  • 6 WDW (Wide, Diamond, Wide Merkins)
  • THIS CIRCUIT BEGAN WITH THE WDWs AND WENT UP THE FLOORS OF THE TOWER

MARY
We attempted a 19-man, 35 rep Seal Situp (many finished the situps on their own – the coordination and unity was lacking this morning).
CIRCLE OF TRUST
PRAYER
MOLESKIN
During the workout I mentioned to ponder what we are thankful and share some thoughts with those around. I also mentioned that as we run the laps to pray for soldiers we know.
ANNOUNCEMENTS
#1:  Convergence next Saturday at Warriors Path

#2:  T-shirts are online ready to order.

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