It’s Up to You Kingsport

TIME: 0700
TEMP: 50F
PAX: 12 (4 Erwin, 1 JC, 7 Kingsport)

DISCLAIMER
PRAYER
COP

WARMUP:

• Motivators from 8 (Maybe more…Eastman Roadrace detours caused a late arrival)
• Merkins x10IC
• Imperial Squat Walkers x15IC …it is obvious that dancing is a challenge for Fresh Prince
• Willy Mayes Hayes x15IC
• Fire Hydrants x15 IC (each leg)
• LBAC x15IC (and rev)
• LBC x20IC
• Mosey one lap around the band field

THE THANG

HIITE

Three workout stations: Upper Body, Core/Abs, and Lower body.  PAX will repeat two exercises at each stations until the time interval of 1 min and 30 sec is complete.  The Rest is 10 sec to mosey to the next station and 20 sec of High Knees.

Round 1

Upper Body

• Merkins x10
• Overhead Presses (Cinder Block) x10

Abs/Core

• American Hammers x10 (2 count)
• Chilcut Peter Parkers x10 (2 count)

Lower Body

• Lunges x10 (single count)
• Star Jacks x10

Round 2

Upper Body

• Carolina Drydocks x10
• Kettle bell raises (Cinder Block) x10

Abs/Core

• Outlaws x10
• LBC x10

Lower Body

• Squats x10
• Lunge jumps x10 (single count)

Motivators from 5…then mosey to the outdoor sitting area

LADDER WORK

The three exercises are performed consecutively in each set for a rep count of 8, 16, and 24.  Between each set, run across the pavement around the trees and back.

Donkey Kicks

Wall Jumps

Bulgarian Leg Splits (Single Count)

Motivators (Nope, not enough time)…then mosey back to the grassy field adjacent to the track.

FIELD TRAINING

PAX paired up.

Circuit 1

Partner 1 Army Crawl to the first cone (~15 yds) then knocked out 10 Burpees then Army Crawled back.
Partner 2 Mountain Climbers until Partner 1 returns
Partners switch and repeat

Circuit 2

Partner 1 wheel barrow to the first cone
Both Partners do 5 squats
Partner 2 wheel barrows back to start  (Audible called:  Only performed one set to get to Circuit 3)

Circuit 3

Partner Carry to the second cone and return
Both partners do 20 Freddie Mercuries
Partners Switch and repeat

CIRCLE OF TRUST

PRAYER

MOLESKIN

YHC enjoyed working out with the men of Kingports.  I believe that they have a strong core group and it is only a matter of time before they really start to explode.

If I ever make it back out to Kingsport for another guest Q, then I will have to make it harder.  Fonda (63) went for a run after the workout.  If I grow up, I want to be just like him.

ANNOUNCEMENT

Reminder of the Go Ruck event in November.