Cold, but dry morning for 13 DISCLAIMER First Q, no man left behind (not at my speed) PRAYER be thankful, humble helpful COP Dazzled ’em with the count, typical warmup with a stair lap THE THANG Mosied to The Hill, King Commons Park and back Abs and legs mostly with some
Month: April 2018
“Running around the track doing exercises”
It was a chillier than advertised 34 degrees and foggy this morning. 19 doods made it out to the Arrowhead AO to work dat cardio. Thanks to Queen for the inspirational title for this workout, first debuted back in October of 2017. DISCLAIMER There was no warmup. Yeah, I said
Teamwork makes the Dream Work
35 degrees this gorgeous Tuesday morning 9 pax DISCLAIMER PRAYER Army Physical Readiness Prep Drill THE THANG Start with: 25 pushups 25 sit-ups 1 lap on track X 4 END TOTAL: 125 Pushups 125 sit-ups 1 mile run 10 jump squats top of hill 200 meter jog down hill
Track and Field
A gloomy dreary 40 degree morning. April showers bring May flowers (of course I can’t seem to find an opportunity to plant anything when its not raining….) 9 runners and 5 ruckers put in some good work. DISCLAIMER Some stretching including toe touches and WMH. High steps and butt kicks,
Happy Birthday Iron Valley
TIME: 0700 TEMP: 37 Degrees DISCLAIMER PRAYER COP Merkins x20IC (How else should the Merkin Champions start a warmup) LBAC x20IC, Cherry Pickers & Dropping them in the bucket, Shoulder Pretzels x20IC, LBAC x20IC (Rev) Merkins x10IC (oh, yes he did) Imperial Squat Walkers x20IC Side Straddle Hop x20IC TTT
Post #MerkinMadness Block Party
Beautiful Weather to celebrate a win for Iron Valley in the #MerkinMadness AO challenge. DISCLAIMER PRAYER COP What we did not do was Merkins. Instead, we did: LBAC Cherry Pickers (the ones in the air not on the ground, Chunk) Arm Pretzels LBAC Reverse Hillbilly Walkers Hillbilly Rockettes Imperial Squat
Yo EMOMa is so ugly…
30ish degrees w/ no precipitation, 6 PAX, Little Debbie QIC DISCLAIMER PRAYER COP Matt Biondi Forward and Reverse Spartan Slaughter Starter (30 Official Burpees) Mosey to band field THE THANG Simple, but effective log-based EMOM workout that worked the entire body, muscles, and cardio. Escalating Log EMOM – Increasing number
Playing the Odds
22 energized PAX arrived on a pleasant, but cold morning for April (low 30s). DISCLAIMER PRAYER COP Motivator – 10 IC (well, kind of IC) Merkins – 10 IC Hillbilly Walker – 10 IC Squats – 10 IC THE THANG Indian Run – Long Way to Playground. Classic Blackjack: Hearts: Pull-ups, Diamonds: Monkey
Tour de JC
It was 32 degrees, but with no wind chill it felt like 49. 9 Pax came out to take over downtown. DISCLAIMER PRAYER COP 11 IC Abe Vigoda, 10 IC TTT, 30 IC Shoulder Pretzels, 1 stair lap, 10 IC Merkins THE THANG + Mosey to Tombstone Hill for good
Wilderness Run 4/4
Great Weather Low 50s ……. to Start When we finished it was a down poor and Downtown Kingsport was an obstacle course of trash cans 4+ Miles and 5 trips up School Hill, It was a Solid Day