Northeast Tennessee

EMOM’s and Stuff

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

14 PAX showed up in the humidity with plenty of mumblechatter and ready for work.
DISCLAIMER
PRAYER
COP
LBAC Forward IC x 12

LBAC Reverse IC x 12

Chinooks IC x 12

Shoulder Pretzels IC x 12

In honor of PBS…5 Inch Worm Pushups OYO

SSH IC x 20

Slaughter Starter OYO
THE THANG
16 minute alternating EMOM

  • Minute 1 – 10 Burpee Tuck Jumps
  • Minute 2 – 10 Merkins/15 Squats
  • If needed to modify the numbers, work hard for 40 secs and then rest the remainder of the minute so you could really push the next minute.

21-15-9 Rep Scheme

Coupon Bear Hug Squats/Push Press

When all reps complete, ~50 yard hard shuttle run.  Shuttle mosey for the 6.

15-9-5 Rep Scheme

Coupon Thrusters/Push-up Coupon Drag

Repeat Runs

15-9-5 Rep Scheme

Coupon Bent Over Rows/Coupon Curls

Repeat Runs

MARY
Boat/Canoe on the QIC

Flutter Kicks IC x 20

60 Sec. Plank with one elevator merkin at the end for Rudy
CIRCLE OF TRUST
PRAYER
MOLESKIN
QIC isn’t very good about having a motivational word at the end.  Just go out and do hard stuff as best you can.  Pray for Whiplash and his family.
ANNOUNCEMENTS
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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