Northeast Tennessee

Track work under the moonlight

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

It was in the 40s with a bright moon that twinkled on Arrowhead enough that  the 7 PAX could actually see who they’ve been spending all this time with over the last few months.

DISCLAIMER

COP

  • Seal claps IC x10
  • Imperial walkers IC x10
  • Hillbilly walkers IC x10
  • Mountain man poopers IC x10
  • Sticky butt kickers IC x5
  • LBAC IC x10 fwd/rev
  • Slaughtivator from 6
  • Mosey a lap

THE THANG
4 stations were spread throughout the track.  Two exercises at each station.  Reps laddered: 5, 10, 15, 20, 25, 20, 15, 10, 5.  Spoiler alert, nobody made it past the round of 20 on the incline.

  • West side of track
    • Squat thrusters
    • LBCs
  • South side of track
    • Box jumps (modify: step-ups)
    • American hammers (2ct)
  • East side of track
    • Triceps dips
    • Heels to Heaven
  • North side of track
    • Merkins
    • V-ups

MARY
1 minute Around the world plank

CIRCLE OF TRUST
PRAYER
MOLESKIN
None

ANNOUNCEMENTS
We’re still on for Thanksgiving.

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