8 pax came to arrowhead under the weight of tropical humidity thanks to TS Elsa DISCLAIMER PRAYER COP Dynamic warmup around the track ssh, TTT, imperial walkers, sticky butt kickers, Abe vigoda, lbac, slow merkins, slow squat THE THANG standard deck of cards workout aces were a lap and joker
Category: Johnson City
700 Club Revisit #therange
Disclaimer / COP – Sugar 18 PAX arrived for Sticky Buns tour stop #5 with Cheeks across the NETN F3 region. It has almost been 2 years since the 700 Club was brought to the Range by Rudy. Since then, there have been new PAX posting who needed membership privileges. Warm
The Ab Zone
It was in the 60s this morning as 11 PAX made a point to get out of bed early for a post-holiday get-back-in-the-swing-of-things. An overnight mention of octamerkins led to an audible later in the morning. DISCLAIMER COP SSH IC x20 Abe Vigoda IC x10 Sticky butt kicks IC
1776, July 4
Absolutely incredible day to have a 2.0 FNG and bring the burn! DISCLAIMER PRAYER COP LBC IC x10 – Reverse – Big Baby Arm Circles IC x5 – Reverse – Hillbilly Walkers- WMH – TTT THE THANG In honor of our country we completed a 1776, July 4th Smack Down
New Deck
Vacations have the numbers down but six PAX rolled into the gloom ready to do work on a balmy, humid 68 degree morning in East TN. DISCLAIMER PRAYER COP TTT – 10 IC Imperial Walker – 10 IC LBAC – 10 IC forward then 10 IC reverse Merkin – 10
Kilo by Kilo
10 pax exited their fart sacks to build their fitness brick by brick, or more aptly for today kilo by kilo. DISCLAIMER PRAYER COP Ponzi lap & Dynamic Stretches (side lunges, leg swings three ways). THE THANG 5 x 1k with 400m rest (walk, jog or combo). The pacing was
Kilo 5k fun at Ironhorse
Disclaimer COP – Sugar 5 PAX arrived on a pleasant 63 degree morning. The sunrise over the field at IH is always worth getting out of bed and not fartsacking. Warm-up Slow mosey around the field stopping at benches for these warm-up exercises SSH IC x 20 10 Dips OYO
Hee Haw’s Saturday Morning Block Party 6/19/21
5 motivated PAX met at Iron Horse on a warm, balmy Saturday morning to tote the blocks and sandbags around the park. DISCLAIMER PRAYER COP SSH x 20 WMH to L&R TTT x 10 10 Burpees OYO Warm Up Lap x 1 THE THANG 25 curls, 20 OHP, 25 Dips,
Finally after 2+ Years!
Absolutely beautiful morning for 7 PAX, including long lost @Brownie, to get a smack down. After 2 years of EH by many, we finally got Kit-Kat and Gallagher’s dad to come join us! Welcome Osteen! DISCLAIMER PRAYER COP WMH, TTT, LBC THE THANG Set out 7 cones about 10 yards
AOQ has to pick up a last-minute Q.
3 Pax made a really hard choice on a Friday of a long week to roll into the gloom at 5 am. The temperature was 57 degrees with a humidity of 82%. DISCLAIMER – Jar Jar is not a professional. Everyone was there of their own free will. PRAYER COP