Northeast Tennessee

Feces and Laughter

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

A damp 50ºF morning as two PAX came on the promise of a lighter Q. Although the two PAX likely would have come anyway, so the promise of a lighter Q as a means to recruit some new old faces proved futile. So to keep with the lighter Q theme, the two PAX messed around for 💩 and 😂.

DISCLAIMER

COP

  • LBAC IC x10 forward and reverse
  • Seal claps IC x 10
  • The 1 min AMRAP baseline test – Merkins
  • Through the tunnel IC x 10
  • Willie Mays Hays
  • Sumo squat
  • Imperial walkers IC x 10
  • Hillbilly walkers IC x10
  • The 1 min AMRAP baseline test – Squats
  • The 1 min AMRAP baseline test – LBCs

THE THANG
Two stations opposite of each other on the track, moseying around the track in between the stations.

Station One:

  • BOMBS variation
  • 5 Burpees
  • 10 Overhead claps
  • 15 Merkins
  • 20 little Baby crunches
  • 25 Side straddle hops

Station two:

  • 15 tricep dips
  • 15 squats

Rinse and repeat.

MARY

  • American hammers IC x15
  • Freddy mercuries IC x 20
  • Freak Nasty 10 count each side (side plank with a hip dip)
  • Plank until time

CIRCLE OF TRUST

PRAYER

MOLESKIN

ANNOUNCEMENTS

Record your baseline AMRAP numbers on the spreadsheet in Slack.  Happy New Year.

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