Northeast Tennessee

Jackfrost Light poles

Northeast Tennessee Johnson City Iron Horse (Founders Park)

A brave 15 souls came out for the 18° weather. Strange that we were missing our Canadian friends this morning, prob felt like fall to them.  Jester and 2nd Amendments chose to show off their legs, while the remaining geniuses bundled up.

COT

Prayer

Warm Up-

SSH 25 (IC)

TTT 15(IC)

Al Gores with a slow mo squat 10

Next came the festivities in lights. Around the inner loop there hung with care exercises that would leave nothing to spare. 15 PAX did all they could do to chillax, but the Q must go on. The PAX would partner up to help encourage each other through the morning. Sprint between the poles completing the 2 sets of exercises, at the 12 poles. Most of the Q made 2 laps, while others completed 3.

Pole 1:20 Merkins & 25 Squats

Pole 2: 20 Mekins & 20 Dips

Pole 3: 20 Squats & 25 Incline Merkins

Pole 4: 20 Diamond Merkins & 25 Squats

Pole 5: 20 Wide Merkins & 25 LBCs

Pole 6: 40 Flutter Kicks & 25 Should Pretzel

Pole 7: 20 Dips & 25 Squats

Pole 8: 15 Burpees & 25 Squats

Pole 9: 20 Shoulder Pretzel & 30 Flutter Kicks

Pole 10: 20 Incline Merkins & 25 LBCs

Pole 11: 20 Imperial Walkers & 25 Squats

Pole 12: 20 SSH & 25 Squats

Circle up to finish a cool down.

LBACs 15  (IC) & Reversed

At this point the chatter was minimal until I called out the last exercise. Wait for it !!!!

Merkins 10(IC)

COT

Prayer

Everyone said it was a good Q, I think they were mistaken. Oh yeah, Sorry about your elbow Jester.

 

 

 

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