Northeast Tennessee

Out of Semi-Retirement

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

15 Pax un-ass the warm, cozy sack to join YHC in the 36 degree, cold rain. Coming out of Q semi-retirement I deemed it appropriate to roll with an old-school squat/merkin ladder with a side of box jumps and dips.

DISCLAIMER
PRAYER
COP
Rolling start—moseying around the track over to the parking lot at the base of the hill by the school:

  • SSH (20 IC)
  • Windmills (10 IC)
  • Through the Tunnel (10 IC)
  • Imperial Walkers (10 IC)
  • LBAC (10 IC)
  • Slow Squats (10 IC)

Mosey around to the base of the parking lot.

THE THANG
Rolling old-school with the squat/merkin ladder

  • Light 1—5 squats -> back to start 5 merkins
  • Light 2—10 squats -> back to start 10 merkins
  • Light 3—15 squats -> back to start 15 merkins
  • Light 4—20 squats ->Detour to pull-up bar for max reps set -> back to start 20 merkins
  • Light 3—15 squats -> back to start 15 merkins
  • Light 2—10 squats -> back to start 10 merkins
  • Light 1—5 squats -> back to start 5 merkins

Rinse & Repeat

Mosey around to the hidden pain cave by the school entrance

5 Rounds:

  • 10 Box Jumps | 10 Bench Dips

Mosey back to start

MARY
Plank & American Hammers.
CIRCLE OF TRUST
PRAYER
MOLESKIN
See Slack
ANNOUNCEMENTS
Cold rain sucks.

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