Northeast Tennessee

A Flippin Good Time

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Disclaimer

COP – Sugar

3 PAX, 3 quarters and 3 mile circuit.  What more could you ask for?

Warm-up

  • SSH IC x 20
  • Frankensteins IC x 6
  • WMH R + L
  • TTT IC x 10

The Thang

Run ¼ mile.  PAX took turns calling out 2 exercises.  Flip quarter to decide which exercise.  All reps are 25 each.  Rinse and repeat until 3 miles completed.   Exercises included

  • Merkins
  • LBCs
  • Monkey Humpers
  • Squats
  • Freddie Mercuries
  • Step Ups
  • Lunges
  • Flutter Kicks

Mary – No time

Announcements – None

COT/Prayer

Leave a Reply