Northeast Tennessee

60,50,40,30,20,10

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

12 men went for guts and glory in the gloom this morning. 70 degrees and humid – a crowd favorite because it reminds us of working out in a swamp. And who doesn’t love a swamp?

WARMUP

THE THANG

Repeat of a Q structure from 2019 (props to Rudy) but added some new exercises.

Start with 60 sec AMRAP for each move, (so do 60 seconds of Burpees, 60 seconds of High Knees, 60 seconds of weighted squats, and 60 seconds of BBSUs), rest 30 sec, then rinse and repeat for 50 sec each, followed by 30 seconds of rest. After each round, reduce the AMRAP by 10 sec (so 40 seconds, 30, 20, then 10; at 10 seconds you just do each exercise back to back)

Round 1

  • Burpees
  • High Knees
  • Weighted squats
  • BBSUs

Cool down jog around the track

Round 2

  • Hand release merkins
  • Mountain climbers
  • Bent over rows
  • Overhead press

MARY
25 Flutter kicks IC and we were done.
CIRCLE OF TRUST
PRAYER
MOLESKIN
The sunlight disinfects. Confess your sins to one another. Bring that stuff out into the light.

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