Northeast Tennessee

F3 Wisemen

Gray The Underground (Daniel Boone HS) Northeast Tennessee Johnson City

6 Pax showed up for a cool 32-degree morning.
Get Warm Lap around the track

WMH – 10 count each side

TTT – 10 – IC

SSH – 10 – IC

Downward Dog, Work on stretching the calves, into 10 Merkins OYO, into Lunge stretch each leg

The Pax traveled carrying their Gold, Frankincense, and Myrrh. With the star of Bethlehem having just occurred it seemed fitting that the Pax would follow it.

Station 1: upper parking lot just outside the track gate: Pax were there gathering supplies for their journey. 20 Mule Kicks each leg, 20 squats with Coupon from henceforth known as (Gold, Frankincense, and Myrrh), 20 jumps over GFM. Mosey to station 2.

Station 2: The Pax traveled to find a camel to take on their long journey. 20 pullups. Mosey to station 3.

Station 3: The Pax had to load their camels with the supplies they had gathered. 20 curls, 20 overhead presses, and 20 upright rows. Mosey to station 4.

Station 4: No theme for the Wisemen just AB work: 20 leg lifts, 20 American Hammers with GFM, 20 body twists or (Windshield wipers), 20 Gas pumps. Mosey to station 5:

Station 5: 100 Merkins. Mosey back to station 1. 5 SLOOOW Squats with GFM. Mosey back to COT.

The mosey to each station created a star design.

1-minute plank.
Christmas Q planned. Beware of snowfall and make the best decision regarding travel on snowy roads.

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