Northeast Tennessee


Northeast Tennessee

13 Pax showed up to some nice weather Friday morning. I wanted to do something a little different this time. The Insanity work out from Team Beachbody was the first time I really committed to an exercise program. I learned a lot and got in really good shape from it so I thought it might be fun to bring it to The Range.
The Motivator from 5


Merkins x10 (hold at the end for 10 secs)

Squat x10 (hold at the end for 10 secs)
Mosey to the steep hill next to the parking lot. The first round we did 10 burpee lunges at the bottom, ran up the hill and did 10 merkin rows. 9 burpee lunges back at the bottom and 9 merkin rows at the top. We went all the way down. When finished, alternate high and low plank (switch every 10 secs) until everyone finished.

Mosey back to the parking lot where we did 10 moving merkins and 10 v-ups, 9 moving merkins and 9 v-ups, all the way down.

The second set of exercises was sort of a Mary.
What really got my interested in F3 was the group accepting “all men”. This first year of F3 has been amazing for me! I have never pushed myself as hard as I do when I post. I have everyone to thank for that. I also feel like I’m a better person, husband, and father because of the group. Thank you all for allowing me to be a part of this. I really we have something special here!
Sign up for Goliath at the Gorge

Leave a Reply