Northeast Tennessee

DIESEL TORQUE

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Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather: Soggy. Temp in the upper 50’s. Perfect weather for some work.

At Coffeteria, Donetello likened today’s workout as a diesel workout… we never really got the engines red-lined, but that wasn’t the point. Today’s workout was about torque. Low gear, high weight diesel torque.

The QIC has had his mind on creating a version 2.0 workout that he Q’d last year. The new version was to feature bucket carries (roughly 20 pounds each) I knew that the possibility of water making it out of the bucket onto shoes was real, so I was waiting for an opportunity when the ground was so freakin wet and soggy, that our shoes would already be soaked through when the splashing began. Today just happened to be that day !

COP – Pythagoras

Disclaimer-

Prayer-

WARMUP

  • SIDE STRADDLE HOP – IC 20
  • LITTLE BABY ARM CIRCLES – IC 15 front, 15 back
  • THROUGH THE TUNNEL – IC 15
  • WINDMILLS- IC 15
  • EMPERIAL WALKERS – IC 15
  • RUN IN PLACE – HIGH KNEES -IC 15
  • SLOW SQUATS – IC 15
  • MERKINS – 15 OYO
  • MOSEY AROUND FIELD (roughly a quarter mile)

THE THANG

After dividing the PAX into 6 teams, and then 4 teams (oops!) the work began as follows:

One person carries two water buckets down field (roughly 50 yards) and back. When he gets back, rotate, another person carries… until the group has done every exercise. each round finishes with a mosey around the field. Each TEAM MUST CARRY AT LEAST ONE ITEM AROUND THE MOSEY. (sharing as you go)

 ROUND 1

  1. CARRY BUCKETS
  2. TIRE- BROAD jump over tire (laying on ground)
  3. Big Block- bench press (lie on ground)
  4. LIttle BLOCK- INCLINE Merkins on block
  5. PLATE- CURLS
  6. BRICKS- American Hammers with Bricks

ROUND 2

  1. CARRY BUCKETS
  2. TIRE –Walking plank around tire (change Direction every full rotation)
  3. Big Block- SQUATS
  4. LIttle BLOCK- SQUAT THRUSTERS (Squat and swing block forward
  5. PLATE- TRICEP EXTENSIONS
  6. BRICKS- PRISONER SIT UPS WITH BRICKS IN HANDS

ROUND 3

  -NO PROPS ARE USED DURING THIS ROUND

  1. CARRY BUCKETS
  2. BURPEES
  3. FLUTTER KICKS
  4. SHOULDER PRETZLS
  5. MERKINS
  6. SQUATS (UN-WEIGHTED)

ROUND 4

  1. CARRY BUCKETS
  2. TIRE- OVERHEAD PRESS
  3. Big Block- DECLINE MERKINS (FEET on BLOCK)
  4. LIttle BLOCK- BIG BOY SIT UPS (with FEET IN BLOCK for counterweight)
  5. PLATE- WEIGHTED LUNGES
  6. BRICKS- SHOULDER Raises (arms at side, raise to create a “T” )

ROUND 5

  1. CARRY BUCKETS
  2. TIRE- JUMP INTO MIDDLE OF TIRE, JUMP OUT. REPEAT
  3. Big Block- BACK ROWS
  4. LIttle BLOCK- HOLD BLOCK OVERHEAD
  5. PLATE- weighted squats
  6. BRICKS- BUTTERFLIES (lay on ground, make a “t”, bring hands together over chest

Most of the teams were on Round 5 when time was called.

COT

Counterama

Namearama

On our way to the cars, …. “Doth mine ears deceive me!?”…. a burpee train! YES! I don’t know about other f3 traditions at other AO, but I would put the burpee train at the Iron Horse up against any of them! The unexpectedness of them just adds to the fun!

ANNOUNCEMENTS

  • Pythagoras announced Drive In movie night at his house Friday May 26th. More information to follow
  • Donnetello mentioned June 10th as Convergence day ( to celebrate the 1 year anniversary of F3 Northeast Tennessee
  • Sweaty Palms mentioned Training wheels (as well as many other high school track athletes) will be competing in the state competition this week. He asked for prayers for safe races and travels.

Another comment was made today that our FNG’s recently are not posting to initial workouts like we did a year ago. These workouts (especially this week) have been legit, and they guys coming into our ranks now are feeling the results of almost a years worth of hard work! That is progress, gentlemen.  And it feels good.

 

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