Northeast Tennessee

A Few Easy Movements

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Johnson City Iron Horse (Founders Park)

YHC apparently confounded the pax of Iron Horse with a basic ladder in the 57 degree clear gloom.

DISCLAIMER
PRAYER
COP

  • SSH x20 IC
  • TTT x 10 IC
  • LBAC x 15 <> LR leg up
  • Merkins x 10 IC
  • IW X 15 IC

THE THANG
Take a deep breath, it’s not difficult.

5 Cones – travel to the cone as indicated, then Bernie Sanders back. Add reps each time you get to a cone again. Then, go back down the ladder.

  1. START – Bear Crawl to cone 2, BS back
  2. BURPEES -5-10-15-20 – Lunge to cone 3, BS back
  3. MERKINS -10-20-30 – Broad Jump to cone 4, BS back
  4. SQUATS -15-30 – Crab walk to cone 5, BS back
  5. BBSUs -20

Rx =

  • 100 Burpees
  • 120 Merkins
  • 90 Squats
  • 80 BBSUs
  • 160 yards bear crawls
  • 120 yards lunges
  • 80 yards broad jumps
  • 40 yards crab walk

CIRCLE OF TRUST
PRAYER
ANNOUNCEMENTS
F3 NETN Fall Convergence at Immortal Station, October 24.

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