Northeast Tennessee

Compounding geometric ladder

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Crisp mid-30s and damp from the overnight rain showers

DISCLAIMER – was provided although Donatello showed up after said disclaimer was provided
PRAYER
COP
Motivator from 7

TTT (Abe Vigoda style) X 5 (IC)

Abe Vigoda (IC) X 6

LBACs (IC) X 10, reverse  X 10, Moroccan night club, cherry pickers, recover

Merkins (IC) X 5 (that was a mistake, not sure what I was thinking, should have been 10 IC)

Mosey to…….

THE THANG
Parking lot beside the school.  20 rounds with 2 exercises in 1:2 ratio in a compounding geometric ladder theme.  Except for burpees which were, well, just burpees.  Lead PAX finished round 15.  Rudy was somewhere in the final set.

Round Exercise Reps
1 Hand-release Merkins:Overhead Press 1:2
2 Hand-release Merkins:Overhead Press 1:2, 2:4
3 Hand-release Merkins:Overhead Press 1:2, 2:4, 4:8
4 Hand-release Merkins:Overhead Press 1:2, 2:4, 4:8, 8:16
5 Hand-release Merkins:Overhead Press 1:2, 2:4, 4:8, 8:16, 16:32
6 Burpees 1
7 Burpees 2
8 Burpees 4
9 Burpees 8
10 Burpees 16
11 Dry Docks:Block Curls 1:2
12 Dry Docks:Block Curls 1:2, 2:4
13 Dry Docks:Block Curls 1:2, 2:4, 4:8
14 Dry Docks:Block Curls 1:2, 2:4, 4:8, 8:16
15 Dry Docks:Block Curls 1:2, 2:4, 4:8, 8:16, 16:32
16 Squat Thrusters:Kettlebell Swings 1:2
17 Squat Thrusters:Kettlebell Swings 1:2, 2:4
18 Squat Thrusters:Kettlebell Swings 1:2, 2:4, 4:8
19 Squat Thrusters:Kettlebell Swings 1:2, 2:4, 4:8, 8:16
20 Squat Thrusters:Kettlebell Swings 1:2, 2:4, 4:8, 8:16, 16:32

Mosey back to track

MARY
Flutter kicks (IC) X 45

Boat/Canoe X 1 minute
CIRCLE OF TRUST
PRAYER

ANNOUNCEMENTS
Convergence Saturday at Arrowhead, 7:00 AM.

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