Northeast Tennessee

Triangle Circuit w/ an Ironhorse

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Disclaimer

Prayer

COP – Kardashian & ABACABB

7 PAX gathered on a beautiful 48 degree morning for 45 minutes.  Kardashian and ABACABB CoQed a beautiful circuit around the Wild Wing Cafe.

Warm-up

  • SSH x19 IC
  • Slow Squats x9 IC
  • LBAC x19 IC
  • Visit from our name sake.
  • Shoulder Pretzel x9 IC
  • Through the Tunnel x10 IC

The Thang

The Triangle Circuit  is a run around the WWC block starting at the bottom of cemetery hill with stops at the intersections to do some exercises. Laps around the farmers market on the six.

  • Lap 1
    • 10 Burpees
    • 20 Dive Bombers
    • 30 Squats
  • Lap 2
    • 30 Merkins
    • 20 Angle Grinders
    • 10 Crunchy Frogs
  • Repeat for Laps 3 and 4.

Mary

  • Sugar – Dying Cockraoch x25
  • Dribbles – Flutter Kicks x25
  • Crampon – Doc Oc x5
  • Joanna – Granny Rockers x25

COT/Prayer

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