Northeast Tennessee

Suicide Sprint for the men of Unicoi and lots of them

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Northeast Tennessee Erwin Pirate Cove (Unicoi)

WEATHER – 61 degrees with a nice breeze
DISCLAIMER
PRAYER
WARM UP

  • Sumo Squat Calf Raises – IC – 15
  • Diamond ‘Merkins – IC – 15
  • SSH – IC – 15

THE THANG
Suicide sprints with 15 of each exercise following each sprint

  • Burpees
  • Dips
  • ‘Merkins
  • Plank Jacks
  • Crab Jacks
  • LBC
  • Lunges (Right then Left = 1)
  • American Hammers (Right then Left = 1)
  • Carolina Dry Dock
  • Flutter Kicks (Right then Left = 1)
  • Squats

Run a lap

  • Squats
  • Flutter Kicks (Right then Left = 1)
  • Carolina Dry Dock
  • American Hammers (Right then Left = 1)
  • Lunges (Right then Left = 1)
  • LBC
  • Crab Jack
  • Plank Jacks
  • ‘Merkins
  • Burpees
  • Dips

CIRCLE OF TRUST

  • Count o roma
  • Name o Roma
  • Prayer

 

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