Northeast Tennessee

Four Corners Ladder

Northeast Tennessee Kingsport Wilderness Road (Dobyns-Bennett)

9 PAX in humidity so thick you could cut it.  Everyone was ready to work.

TTT IC x 10

Abe Vigoda IC x 10

LBAC’s Forward IC x 10

LBAC’s Reverse IC x 10

Chinooks IC x 10

Shoulder Pretzels IC x 10

Grab coupon and mosey to the track

Got some inspiration from a boot camp at Immortal Station.  Performed a 4 corner set up around the track, stations every 100m, and exercises were added at each corner upon completion of each lap.

  • Corner 1 (Coupon Corner) – 15 Hand Release Merkins, 15 Push Press, 20 Coupon Curls, 20 Overhead Tricep Extensions
  • Corner 2 – 10 V ups, Heels to Heaven, 20 LBC’s, 25 Flutter Kicks (2:1)
  • Corner 3 – 10 Lunges (per leg), 15 Jump Squats, 20 Regular Squats, 25 Monkey Humpers
  • Corner 4 – 3 BOPO’s, 5 Yurpees, 15 Mountain Climbers (per leg), 20 Lateral Hops (Over and Back = 1)

Lap 1 complete the first exercise at each corner, Lap 2 complete the 1st and 2nd exercise at each corner, etc. until all exercises have been done at each corner, then go back down.

No time today
Pray for Brain Freeze, he’s headed to Iowa with Samaritan’s Purse to help with storm clean up for two weeks.  Pray for a family Wilbur and Trolley know due to some unexpected health issues.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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