The PAX wanted it—so it was delivered—the inaugural Thursday beat down at the Iron Horse. We are up to a full 3-day a week schedule—YHC couldn’t be more happy and proud of the JC PAX. What better way than to user in a new phase of F3 Johnson City than with a welcoming Block Party.
Circled Up
Disclaimer
BOM—Donatello Prayer
The Thang:
5 COP stations with a slow mosey around the inner field loop
- SSH (20 IC)
- Little baby arm circles (10 IC)
- Imperial Walkers (15 IC)
- Windmills (10 IC)
- Through the tunnel (10 IC)
- Squats (15 IC)
- Overhead Arm Claps (10 (IC)
- Mericans (10 IC)
Mosey around to the Amphitheater—someone left some blocks lying around. I wonder who it was?
Rotation 1: Block work
All exercises performed with the blocks without putting them down for a rest.
- Mericans (10 IC)
- Deadlifts (10 IC)
- Rows (10 IC)
- Curls for the girls (10 IC)
- Shoulder Press (10 IC)
Rotation 2: Block/Burpee couplet
- Clean/Press w/ blocks (10) -> Up the stairs -> 5 Burpees (4 rounds)
Rotation 3: Block/Jump triplet
- Block Mericans (10) -> Block Rows (10) -> Box Jumps (4 rounds)
No Mary today…Finishing work
- 10 ground to overhead with blocks -> 10 Mericans (Rinse and repeat)
Shoulders smoked—success.
COT
—countorama
—nameorama
BOM—Donatello Prayer
Moleskin
Great work by the PAX— workout was a little tougher than it appears on paper. The PAX are already getting stronger. YHC is impressed. T-claps to Baby for putting the EH on his golf buddy and getting him out in the gloom.
Announcements
- Saturday—F3 Ashville will be leading the workout.
Short Devo—Cooter
Name Chain
- Jeff Keller -> Retired from Social Securing Administration -> Roosevelt -> FDR -> New Deal -> Pythagoras pointed out he’s “retired” -> Old Deal
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