Northeast Tennessee

Murph Prep or Boilermaker…You be the Judge

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

10 PAX were ready to warm up quick. Low 20’s, clear sky, great morning to sweat!
DISCLAIMER
PRAYER
COP
Jumped right into 20 SSH IC to get blood pumping. That wasn’t quite enough so followed up with 5 burpees OYO.

LBAC x 10 IC Forward

LBAC x 10 IC Reverse

Chinooks (or All Hail Zor) x 10 IC (They’re really not a thang)

Shoulder Pretzels x 10 IC (They’re a thang but nobody likes them)

Mosey to the playground
THE THANG
It’s a new year, which means Murph is on the horizon. It’s never too early to start training for Murph is it??

  • 10 Pullups
  • 20 Pushups
  • 30 Bodyweight Squats
  • Run to the far light pole and back
  • Repeat on an AMRAP

Time was called around 25 minutes and moseyed back to the track where it all began. Coupon work for the next phase.

4 Rounds

12 Coupon Power Cleans

12 Bent Over Rows

12 Push with Coupon Drag Thru’s

400m Run

4 Rounds

12 Squat Thrusters

12 Situps

12 Coupon Skullcrushers

400m Run

An audible was called due to time and the runs were cut off. PAX still got somewhere between finishing the first 4 rounds and starting Round 1 of the second set.

MARY
No Mary today, ran out of time.
CIRCLE OF TRUST
PRAYER
MOLESKIN
Just made a quick comment about EHing guys. This is the time of the year that numbers tend to dwindle a little bit. Stay after the guys that have been around for a while but come less. Remind them we’re still out here for them.
ANNOUNCEMENTS
The rumor is there is a Winter Convergence on 1/29 at 6:30am at Arrowhead, and that it might coincide with 5 years of Arrowhead. There may be a fun Q planned that day.

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