Northeast Tennessee

Tens

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

It was a pleasant yet cloudy 60 degrees as 7 PAX joined the fun for YHC’s 70th Q. When you do 70 of these, they’re not all going to be winners, which ended up being the emphasis of the disclaimer.

DISCLAIMER

COP

  • SSH IC x20
  • Imperial walker IC x10
  • Hillbilly walker IC x10
  • Through the tunnel IC x10
  • WMH (bouncy) IC x8
  • LBAC IC x10 fwd/rev
  • Seal claps IC x10
  • Mountain man poopers IC x10

THE THANG
YHC’s goal today was to give the PAX a thorough workout by only doing 10 reps of an exercise.  How can this be done?  By slooooowing things down.  For most exercises below, one rep was completed over 10 seconds, which made for an interesting day counting cadence.

With blocks at our side:

  • Overhead press (5 seconds up, 5 seconds down) x10
  • Merkins (5 seconds down, 5 seconds up) x10
  • Curls (5 seconds down, 5 seconds up) x10

Lap around the track

  • Dips (5 seconds down, 5 seconds up) x10
  • Step ups on the bleacher, (5 seconds up, 5 seconds down) x5 on left leg, then 5 on right leg (Took a little balance to lower yourself over the course of 5 seconds)
  • Bent over rows (5 seconds up, 5 seconds down) x10

Mosey to playground

  • Pullup negatives (1 second up, 9 seconds down) x10
  • Squats (5 seconds down, 5 seconds up) x10
  • Carolina dry docks (5 seconds down, 5 seconds up) x10

Mosey to home spot

  • Squats (5 seconds down, 5 seconds up) x10
  • Flutter kicks IC declining ladder from 10 to 1. We paused briefly between each number
  • Sprints about 40 yards.  x 5 (we ran out of time on our way to 10)

MARY
No time

CIRCLE OF TRUST
PRAYER
MOLESKIN
Sign up for the Q. October is wide open

ANNOUNCEMENTS
None

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