Northeast Tennessee

12 Moves of a Iron Horse Christmas Vol 2

Northeast Tennessee Johnson City Iron Horse (Founders Park)

15 PAX rolled out of bed for a Rudy VQ. Jester brought a heatwave back from AL for a balmy 40 degree morning. Those lucky enough to arrive 5 minutes early had the pleasure of enduring a warm-up burpee train to get the day started off right. Questions were asked when 5-7 PAX stepped out of their cars just as the last train car passed but hey….no judgment.

 

COP – Rudy

Disclaimer

Prayer

 

Warm-up

SSH 15 IC

Imperial Walker 15 IC

Merkin 15 IC

LBAC 10 IC

LBAC Reverse 10 IC

 

12 Moves of Iron Horse

All moves OYO beginning at #1, on to #2, rinse, and repeat, and repeat, and repeat…….

Burpee x 1

Spiderman Squat x 2

Roadrunner x 3

Squat x 4

Super Burpee x 5

Merkin x 6

Big Boy Sit-up x 7

Diamond Merkin x 8

Little Baby Crunch x 9

Gump-Jump Merkin x 10

American Hammer x 11

Wide Merkin x 12

 

Finisher

3 moves – 1 minute each – move on the call out

Crescent-Chair

Elevator Merkin

Double-Trouble Climbers

 

COT

Countarama

Namearama

 

Several PAX asked for workout totals: 300+ merkins, 100+ abs, 100 legs, 52 burpees (this doesn’t include the warm-up burpee train, lunges, or bear crawls). You’re welcome!!

 

Much thanks to everyone who posted and more so for not riding me too hard for my VQ. I had a blast and plan to jump on the Q many more times to come. T-claps for Jar-Jar who appeared to be finishing a final round of moves when everyone else pulled out for coffeteria.

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