Northeast Tennessee

AMRAP Math (AKA Confuse the PAX)

Northeast Tennessee Johnson City Iron Horse (Founders Park)

11 PAX showed up for a wet, rainy morning of 55°. YHC was picking up the Q because Balk was feeling a little under the weather… 😏
Motivators from 7 IC

LBACs IC x 15 (forwards and backwards)

Shoulder pretzels IC x 15

HR Merkins IC x 10

Imperial Walkers IC x 15

Hillbilly walkers IC x 15

Simple workout. 5 exercises. Starting at 5 reps. Do a short hairpin lap at the amphitheater. Then, do the same 5 exercises and add one rep. For each round, add an additional rep, as many rounds as possible (AMRAP)


1) Block Overhead Press

2) Block Curls

3) Block Bent-Over Rows

4) Block Squats

5) Block Merkins

1st round, 5 reps per exercise…2nd Rnd, 6 reps, 3rd, 7…and so on.

We had just enough time for one round of Hillbilly Walkers x 20 IC
During this holiday season, so many people get caught up in the crazy, busy, loud, outrageous madness of the season. YHC shared that I don’t believe that’s what Jesus came for. He came to bring peace. That’s why he was called Prince of Peace. So, be sure to take time to allow some peace for your soul during this season.
– December 21st, 9-11 am, F3 Christmas Breakfast Party, Heritage Baptist Church. Bring your M’s and 2.0’s.

– Good Samaritan ministries needs volunteers for This Friday and Saturday. Sign-up link is on 3rdf channel on Slack.

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