Northeast Tennessee

Go Slow to Get Strong

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Northeast Tennessee Erwin Iron Valley (Love Chapel)

This workout took place on 06/07/2018, but is being posted over a month late due to several of YHC’s litany of character flaws.

DISCLAIMER
PRAYER
COP

  • Abe Vigodas x10 IC
  • Motivator from 7
  • Monkey Humpers x15 IC
  • Hydraulics x10 IC
  • Willie Mayes Hayes x10 IC
  • Valley Merkins x4
  • Bataan Death March (A Burpee Catch Me if You Can Indian Run – I had to read the description in the F3 exercise library several times before I could figure out how it was supposed to work)

THE THANG
PAX rotate through several stations that include exercises designed to be done slowly.

  1. Parking lot: Crab Walk from the curb to the cars; Bear Crawl back
  2. Love Chapel Elem Sign: Hydraulics and Mountain Climbers in a 1:4 ratio. Ladder from 1 Hydraulic to 5 and then back to 1.
  3. Drop-off Loop Straightaway: 10 Monkey Humpers (3 count hold) then karaoke to the end of the straightaway and do 10 Monkey Humpers (3 count hold). Go back and then down the straight away again.
  4. Flag Pole: Dips (3 count hold) x10
  5. Lunge walk to the middle of the field then do 10 Hand Release Burpees (HRpees)

Rinse and Repeat.

MARY
Nada

CIRCLE OF TRUST
PRAYER
MOLESKIN

ANNOUNCEMENTS

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