Northeast Tennessee

Return of the Kilo 5k

Northeast Tennessee Johnson City Iron Horse (Founders Park)

15 PAX found themselves at the mothership of Iron Horse on a chilly 31 degree morning. Blocks were in tow and anticipation of putting in work was high.
DISCLAIMER
PRAYER
COP
TTT – 10 IC

WMH – 10 count right then left

Imperial Walker – 15 IC

LBAC – 10 IC

LBAC Rev – 10 IC
THE THANG
The PAX were split into two groups to space the field. Two cones were setup approximately 0.16 miles apart. The first cone was along the wall next to the creek and the other on the main sidewalk nearest to the railroad tracks. Blocks were setup at the first cone. Beginning at the assigned cone, perform 10 reps of each of the 5 moves, then run to the other cone to do the same. The goal was to complete 10 rounds which would total 1000 reps and a 5k distance.

Cone 1   

  • Brupees
  • Dips
  • Block Curls
  • Block Presses
  • Merkins

Cone 2

  • Mountain Climbers (4 count)
  • BBSUs
  • LBCs
  • Heels to Heaven
  • Flutter kicks (4 count)


CIRCLE OF TRUST
PRAYER

ANNOUNCEMENTS

Prayers for Subprime as he leaves for a mission trip to Mexico. Please keep him and his family in your prayers.

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