Northeast Tennessee

The 100 Rep Mosey Tour

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Northeast Tennessee Johnson City Iron Horse (Founders Park)

Disclaimer

COP – Sugar

18 PAX gathered on a beautiful 61 degree morning for 1 hour.  There was even a Quicken sighting which is rare in January. The goal was simple – to leave stronger and better than when we arrived.

Warm-up

  • TTT x 10 IC
  • WMH x 10 seconds
  • LBAC forward x 10 IC
  • LBAC reverse x 10 IC
  • Overhead claps x 10 IC
  • Shoulder pretzels x 10 IC
  • Slow squat x 10 IC

The Thang

Mosey from field to Amphitheater.  Each PAX was challenged to complete 25 reps of each exercise for a total of 100 reps and then Al Gore for the six.

  • Merkins
  • Dips
  • Step ups
  • Heals to heaven

Mosey to Christmas tree on Buffalo Street and repeat 100 reps.  Mosey down Main Street stopping to repeat same 100 reps.

Mosey to Munsey parking lot and complete 4 rounds of Burpee Dans.  PAX lined up on 1 side of the parking lot and performed 1 Burpee: 4 lunges until reaching the other side. Turn around, perform 2 Burpees: 4 lunges back to starting spot. Increase by 1 Burpee each time. Rinse and repeat until 4 Burpees: 4 lunges back to starting spot.

Mosey to Kings Common Christmas tree and repeat the original 100 reps.  Mosey to Founder’s Pavilion and repeat 100 reps.  This was the 5th stop reaching a total of 500 reps.

Mosey to Tombstone Hill.   Bernie Sanders to the top of hill and perform 5 Burpees.  Mosey back to field.

Mary

  • Flutter kicks x 30 IC

Announcements

CSAUP spreadsheet is on Slack.  Lots of opportunities to sign up.

COT/Prayer

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