Arrowhead 3-Year Convergence

39 PAX joined on cloudy day, mid-30s to celebrate the three year anniversary of the Arrowhead AO. Honeysuckle started us off…
DISCLAIMER
PRAYER

COP
Jester:

• SSH ICx20
• Imperial Walkers ICx15
• Abe Vigoda IC x10
• WMH 10 ea side
• LBAC ICx10 forward and reverse
• Merkins IC x10

Count off in 3s and Indian Run to a station

THE THANG
Eight minute workouts at each station and rotate (apparently in a more random way than intended).

Station 1 (at steps on side of school) [Honeysuckle]

• EMOM
  • 10 wall jumps and 10 Derkins, RRx4
  • 10 wall jumps and 5 Burpees, RRx4

Station 2 (at playground) [Matlock]

• Mini-Murph
  • 5 Burpees, 10 Merkins, 15 Squats
  • Run to 3rd light post and back, rinse and repeat

Station 3 (at bottom of hill) [Jester]

Partner-up each partner does one exercise for reps while the other does a different exercise for time.  Run up and down the hill between each set

• 25 merkins with flutter kicks
• 10 burpees with plank
• 30 squats with little baby crunches

Mosey to middle of field.  Outgoing AO-Q Honeysuckle handed the shovel flag to incoming AO-Q Gutterball.

Each AO formed teams of 4 based on weight.

Tug-of-war AO challenge

Winners stayed on, losers sent down The Field.  Spectators did air squats

The Field:

• Run 40 yards, do 5 burpees
• run 20 yards, flip the tire 5 times
• run 50 yards, climb a rope and touch the field goal cross bar. (if you can’t touch it, 5 merkin penalty)

MARY

• Shoulder-tap Pledge
• Heels to heaven ICx15 (Jake)
• Elevator merkins (Rudy)

CIRCLE OF TRUST
PRAYER
MOLESKIN
Kingsport consensus Tug-of-war champs
ANNOUNCEMENTS
New AOs forming (Jonesborough, Morristown).  New F3 leadership across AOs and Fs.