Northeast Tennessee

My 20th Q

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

36 degrees with a damp field as 10 PAX tried some new stuff as Gutterball celebrated his 20th Q.

  • Chinooks IC x 15
  • LBAC IC x10 forward and reverse
  • SSH IC x20
  • Imperial walkers IC x10
  • Hillbilly walkers IC x10
  • Through the tunnel IC x10
  • WMH 10 count each side
  • Sumo stretch 10 count

and to celebrate the 20th Q…

  • Slaughter starter

Mosey to the goal line of the north end zone.  Cones were set at the goal line, 5 yard-line, and 50 yard-line.  PAX formed pairs and completed a 3 minute set of the following exercises.  One pax would run to the 50 and back while the other did AMRAPs of the exercise.  Keep switching until the 3 minutes were complete (probably 4-5 rotations per set).

  1. Small bear crawl (with your six down) to the 5 yd-line and reverse bear crawl back to the goal
  2. Reverse burpees (squat, roll back onto your six, use momentum to crunch your legs in and roll back – try to stand up without using your hands.  Jump at top)
  3. Merkin with shoulder taps
  4. Squat jumps
  5. Block curls
  6. Carolina Dry Docks
  7. Ski jumps over block
  8. Lateral uneven merkin (let’s call it a Lurkin – left hand on the block, right hand on the ground, do a merkin, then slide over so opposite hand is on block and ground, do a merkin)
  9. One legged jump on block (jump and land on the block with the same leg, switch half way)
  10. Heels to heaven

Of note, Honeysuckle put in 6 miles during this time.

Ain’t nobody got time for that
Please sign up to Q
FiA and F3 together this Saturday at Ironhorse.  2.0s welcome.

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