Northeast Tennessee

Shepard’s Return

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Northeast Tennessee Johnson City Iron Horse (Founders Park)

TIME: 0530
TEMP:  62F

DISCLAIMER
PRAYER
COP

Warmup

  • SSH x40IC
  • Merkins x15IC
  • Peter Parkers x20IC
  • American Hammers x20IC
  • Little Baby Side Crunshes x10IC each side
  • Squats x20IC (3 count hold)
  • Lunges x15IC
  • LBAC x15IC and reverse

THE THANG

PARTNER WORKOUT #1

PAX#1:

Good runners go to the Metal Thingy and back.  Less experienced runners go the cones and back. (~2min run)

PAX #2:

Execute Super Sets back-to-back until the runner returns.

SUPER SET #1

  • Merkins x5 single count
  • Decline Merkins x5 single count
  • Atomic Dry Docks x5 single count (Carolina Dry Docks with toes on ledge and majority of weight over your shoulders)

SUPER SET #2

  • Squats x10 single count
  • Wall Jumps x10 single count
  • Calf Raises x10 single count

PAX #1 returns and the partners switch.  Rinse and Repeat

MIDWAY MARY

  • Little Mermaids x20IC (similar to L-sit)
  • LBC x20IC (3count hold)
  • Freddie Mercuries x20IC
  • Windshield Wipers x20IC

PARTNER WORKOUT #2

Repeat PARTNER WORKOUT #1

MARY

  • Heels to Heaven x15IC
  • Flutter kicks x30IC

CIRCLE OF TRUST

PRAYER

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