Northeast Tennessee

10 for 2020

Jonesborough Immortal Station (Jonesborough) Northeast Tennessee

Gloomy, 5 PAX strong with Honeysuckle as QIC for a pre-Murph warm-up routine.

DISCLAIMER
PRAYER
COP
SSH (IC) X 15

TTT (IC) X 7

Imperial Walkers (IC) X 15

LBACs forward/reverse + chinooks (IC) X several reps

THE THANG
With New Year’s Day Murph looming and 2020 on it’s way out, YHC decided to deliver a total body “warm-up”.  Particularly since Showtime’s lunge-fest beatdown on Tuesday left us struggling to squat.  Heavy on the cardio is always a good thing.

The theme, 20 exercises for 10 reps each with a plenty of running in between.

#1:

Coupon Curls

Bent Over Rows

Overhead Press

Merkins

Squats

Run to the Storytelling Center & back (approx. 1/2 roundtrip)

#2:

Kettlebell Swings

Monkey Humpers

Donkey Kicks

Alt. Shoulder Taps (2 ct)

LBCs

Run to the Storytelling Center & back (approx. 1/2 roundtrip)

#3:

Big Boy Sit-Ups

Derkins

V-Ups

Upright Rows

Reverse Lunge (1 ct)

Run to the Storytelling Center & back (approx. 1/2 roundtrip)

#4:

Carolina Dry Docks

Mtn. Climbers (2 ct)

Squat Thruster with coupon

Broad Jumps

Heels to Heaven

Run to the Storytelling Center & back (approx. 1/2 roundtrip)

BONUS:

10 Burpees

That makes 20, rinse and repeat X 1 without the run completed the 45 minutes (maybe 46 or 47) for 20-20.  Total mileage 2.28 miles per PAX.

MARY
Mumble chatter while the PAX completed the exercise(s) of choice while the 6 finished (Burpees were a favorite)

CIRCLE OF TRUST
PRAYER
MOLESKIN
Just a reminder that happiness is temporary and outside of our control, while joy is permanent and totally based on our response.  For many folks 2020 hasn’t brought much happiness, but we all can have joy.  Count your blessings.  We all have many.

ANNOUNCEMENTS
New Year’s Day Murph @ #arrowhead

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