Northeast Tennessee

Variations

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

It was 43ºF, it was dry, and the wind had a bite on it.  11 PAX squinted their eyes, leaned forward and embraced the gloom.

DISCLAIMER

COP

  • Motivator from 6
  • TTT IC x10
  • WMH IC x5 bounce with me
  • Sumo stretch x10 sec
  • Imperial walker IC x10
  • H*******y walkers IC x10
  • LBAC IC x10 forward and reverse

THE THANG
Mosey to the playground with your block.  Five cones spread out approximately 5 parking spaces apart.

Progress through each cone doing 10 reps of the exercise (totaling 50 reps in a set), the first round focused on chest.  After the 5th cone, run to the bars and do 5-10 pullups.  Run back to the first cone and start the legs, rinse repeat with the core, then back to chest, etc. The coupon stayed at Station 4.

  • Chest
    1. Hand release merkins
    2. Diamond merkins
    3. Merkins with twist
    4. Uneven merkin on block
    5. Merkin
  • Legs
    1. Lunges
    2. Baryshnikov
    3. Monkey humpers
    4. Block squat
    5. Squat
  • Core
    1. Heels to heaven
    2. V-Ups
    3. Freddie Mercuries
    4. Block flutter kicks
    5. LBCs

MARY
No time
CIRCLE OF TRUST
PRAYER
MOLESKIN
Lift up Donatello’s brother as he battles COVID in a healthcare system that’s not meeting his needs.

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