Northeast Tennessee

Sprints & Ladders B-Day Q

Northeast Tennessee Johnson City Iron Horse (Founders Park)

17 PAX showed up in the beautiful 48 degree gloom for my 48th Birthday Sprints & Ladders w/ A Few Minutes of Pain Beat Down.

DISCLAIMER
PRAYER (Forgot to pray…my bad!)
COP

  • Monkey Hummers | 20 IC
  • Bat Wings | 10 each IC (LBAC Forward, LBAC Back, Seal Claps, Overhead Claps)
  • Hairy Rockettes | 10 IC
  • TTT | 10 IC

THE THANG

Sprints

  • High Knees Run | Sprint Back | Wall Sit until 6 Back
  • Side Shuffle – Right Down & Left Back | Wall Sit until 6 Back
  • Bernie Sanders | Sprint Back | Wall Sit until 6 Back
  • Frankensteins w/ Coupon Down & Back | Wall Sit until 6 Back
  • Bear Crawl | Sprint Back | Wall Sit until 6 Back
  • Lunges | Sprint Back | Wall Sit until…

Ladder – Birthday Based Reps | DOB 10 – 29 – 19 71 & age 48

  • 10 Man Makers
  • 19 Chuck Norris Merkins
  • 29 Mountain Climbers
  • 48 Squats
  • 71 American Hammers
  • TOP OF LADDER Lap
  • 71 Freddie Mercurys
  • 48 Little Baby Crunches
  • 29 Side Straddle Hops
  • 19 Derkins on Coupon or Wall
  • 10 Burpees
  • BOTTOM OF LADDER Lap
  • Rinse & Repeat (We made it through the ladder once and then back up!!!!)

A Few Minutes of Pain (60 Sec. Each)

  • Plank Jacks
  • London Bridge
  • Hydrolics
  • Zombie Crawl
  • Sphinx Merkin
  • Werewolf

CIRCLE OF TRUST
PRAYER
MOLESKIN

Thanks for helping me embrace the suck on my 48th B-Day! We don’t know how much time we have on this earth. We need to make the most it. Remember:

You’re writing a book

a chapter each day,

By the things that you do

And the words that you say.

People read what you write

Whether faithful or true.

Tell me what is the Gospel

According to you.

ANNOUNCEMENTS
S’Mores Run on Saturday, November 2.

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