Northeast Tennessee

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Northeast Tennessee Erwin Iron Valley (Love Chapel)

TIME: 0530
TEMP: 63F
WEATHER:  NETN wonderful!!

DISCLAIMER
PRAYER
COP

Warmup

  • SSH x40IC  And for my next amazing trick…Copperfield did not disappear!!
  • Merkins x6IC
  • Plank 1min
  • Imperial Squat Walkers x15IC
  • Merkins x8IC
  • Peter Parkers x15IC
  • Squat Jumps x15IC (3 count hold)
  • Merkins x10IC
  • Plank Jacks x15IC

THE THANG

YHC had a hard time thinking of a good workout so I stole one.  Thanks Rudy!

The PAX will perform 4 exercises: Upper body, Core, Legs, and Cardio.  PAX will do as many exercises as they can for 1 min and 15 sec.  After the circuit, the PAX will run on lap around carpoole circle.

Circuit 1

  • Merkins
  • American Hammers
  • Squats
  • SSH

Circuit 2

  • Diamond Merkins
  • Rope climbers
  • Monkey Humpers
  • Star Jacks

Circuit 3

  • Jack Webbs
  • Heels-to-Heaven/Flutter kicks (1:4)
  • Lt. Dans
  • High knees

Circuit 4

  • Clemson Drydocks
  • Jumps Planks
  • Jump Lunges
  • Burpees (Ran out of time…I am sure it ruined the PAX morning)

MARY 

  • Legs and 6″ and Q calls out different positions (6″, 45 Degrees, 90 Degrees)
  • Freddie Mercury x20IC
  • Legs and 6″ and Q calls out different positions (6″, 45 Degrees, 90 Degrees)
  • 10 sec recovery
  • Legs and 6″ and Q calls out different positions (6″, 45 Degrees, 90 Degrees)
  • Flutter Kicks x20IC
  • Legs and 6″ and Q calls out different positions (6″, 45 Degrees, 90 Degrees)
  • 10 sec recovery
  • Legs and 6″ and Q calls out different positions (6″, 45 Degrees, 90 Degrees)
  • Windshield Wipers x20IC

CIRCLE OF TRUST

PRAYER
MOLESKIN
Interval training was fun, but YHC was having trouble with the timer app on my phone.  Unfortunately, the difficulties caused the workout to delay and we were not able to do the Burpees in the last circuit.  Although I know that the PAX were heart broken, that last circuit was no joke Burpees or not.  Not just anyone can pull this off like Rudy, Penn-Seagal, Kardashian, Donatello, Rite Aid, Pythagoras,  etc., etc., etc…Alright… I am man enough to recognize my “limitations.”

ANNOUNCEMENTS
Aug. 12 – Kingsport kickoff.  We invite F3 Erwin PAX to attend, but we will still have Saturday workouts at Iron Valley except on Sept. 9th.  We will have our Saturday morning in Kingport.

 

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