Northeast Tennessee

Something for Everyone / Quasi-Kilo 5K

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

12 PAX gathered in the cool but dry 40 degree gloom. Glorious weather for a Q with something for everyone… Merkins, running, and even some pull-ups to keep Donatello from getting bored.
DISCLAIMER
PRAYER
Warmorama:
Side Straddle Hops IC x 10
TTT x 9 because YHC has trouble counting to 10
LBAC IC x 20
5 Burpees OYO

Scout run to the playground the long way.
.
THE THANG

Mini-Kilo 5k

Two stations with 50 exercises each, and approx 1000 ft. between stations.

Playground station, do 10 each:
– Pull-Ups
– Mountain Climbers
– Carolina Dry Docks
– Burpees
– Merkins

Then mosey to the top of the hill…

Top of the hill, do 10 each:
– Squat Jumps
– Imperial Walkers
– Lunges, each leg counted
– Monkey Humpers
– Merkins

Then mosey back to the playground, rinse and repeat until time for the Mary.

MARY
Ghostbusters Merkin Challenge: Hold a plank while the original Ghostbusters theme song plays. Do a merkin each time Ray Parker Jr. says “ghost” or “ghostbuster”. Had to cut it short about halfway through.
CIRCLE OF TRUST
PRAYER
MOLESKIN
Remember to pray for those who lost homes and businesses, victims’ families, relief workers, and our PAX who are going down to Cookeville with a load of water.
ANNOUNCEMENTS
Arrowhead will be closed Saturday – PAX are going to head over to Immortal Station instead.

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