Northeast Tennessee

Revisiting Ranger

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Northeast Tennessee Johnson City The Range (Science Hill)

It has been three years to the day since Ranger, Field Goal, and other F3 Lexington PAX introduced YHC to F3.  This morning, 4 PAX revisited the Day 1 Q.  YHC has done this Q a couple times over the past three years.  It never fails to disappoint, probably because about every other exercise is Merkins.

Weather – PERFECT – dry, clear, 56 degrees
DISCLAIMER
PRAYER
COP

  • SSH x 20 IC
  • Merkins x 10 IC
  • Imperial Walker x 20 IC
  • Merkins x 10 IC
  • LBC x 20 IC
  • Merkins x 6 IC
  • TTT x 10 IC
  • Merkins x 6 IC
  • Squats x 20 IC
  • Merkins x 6 IC
  • Flutter Kicks x 20 IC

THE THANG

Mosey to benches up amidst the SHHS buildings 

  • 10 Incline Merkins
  • 10 Step-ups (each leg)
  • 10 Decline Merkins
  • 10 Dips
    Rinse and Repeat for total of 3 rounds

Mosey to bottom of tiered lots

Partner up – Partner #1 runs to the top of the steps, 5 burpees and returns to the bottom, #2 does LBCs while #1 runs stairs
Flapjack, R&R for total of 3 rounds

Mosey back to parking lot

Pain Train

  • Cones placed at midlines of parking space rows.  Run to the first cone, 10 Squats, return to the start for 5 Burpees. Run to the first cone, 10 Squats, run to the second cone, 10 Merkins, return to the first cone 10 Squats, return to the start 5 burpees.  Add one cone each round, alternating 10 squats and 10 merkins at each cone out and back with 5 burpees when returning to the start line.  4 cones total.  Pick up the six when finished.

MARY

  • LBC x 20 IC
  • Flutter Kicks x 20 IC
  • Boat Canoe x 20 IC
  • Merkins x 9 IC

For those of you following along at home, that’s 249 Merkins.

CIRCLE OF TRUST
PRAYER
MOLESKIN
Grateful for the manner in which F3 has allowed me to integrate physical fitness in to my life.  Last week while on vacation, I reflected on how I used to use a week of vacation to run every day to “get in shape” and then return to not doing anything consistently once vacation was over.  This year, I took a little break from running/F3 to serve my family (let M sleep in, fix breakfast, etc) instead of exercising in the mornings.  Again, grateful for the integration and the new and improved normal.

 

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