Northeast Tennessee

First Time Q-@Dribble

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Northeast Tennessee Iron Horse (Founders Park)

High 50’s, no rain, 25 in PAX

Warm up

  • Motivators from 7
  • Hairy Rockettes (4ct IC) extent arm out to sides shoulder height, right leg kick up to left hand,
  • Sprinklers (4ct IC) extent arms straight our and twist to one side while raising opposite knee
  • Squats (4ct IC)

THE THANG

partners

  • Series 1: Buddy #1 Box jumps Buddy #2 low plank (3 cycles)—-feet together ski jumps on 6
  • Series 2: Buddy #1 one leg squats (10 each leg) Buddy #2 Merkins till partner 1 done (2 cycles)—feet together ski jumps on 6
  • Series 3: Buddy #1 30 dips Buddy #2 sit-up position rope climb mime (1 cycle)—–feet together ski jumps on 6

Mosey to grassy area (no partners)

  • 4X4 suicides: 3-light pole suicides, 4 merkins—4 mountain climbers
    • Rinse repeat
  • Crowd Pleasers: (merkin followed by groaner) pyramid 1:1, 2:2, 3:3, 4:4, 5:5, 4:4, 3:3, 2:2, 1:1
    • Zig zag running between light poles to other end of field, jog back down sidewalk
    • Rinse repeat

Mosey back to CoT

  • Low plank hydraulics
  • Flutter kicks
  • squats

MARY
Two FNG’s–@cornsyrup and @cowbell
CIRCLE OF TRUST
PRAYER

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