Northeast Tennessee

Post-Quarantine 11s

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

37°F, damp, and foggy.  8 PAX came for an open Q filled last minute by YHC.  Some were coming back after a quarantine period – needing to get back in the swing of things.
DISCLAIMER

COP

  • SSH IC x 20
  • Abe Vigoda IC x 10
  • Imperial Walkers IC x 10
  • Chinooks IC x 10
  • LBAC IC x 10 forward and reverse
  • Seal Claps IC x 10

THE THANG
Mosey to the playground.  Stop half-way at the East end of the track for 25 Squat-Jumps OYO.

At the playground:

11s

  • Pull-ups
  • Merkins (at the third light pole)

Mosey back the way we came.  Stop again for 25 squat jumps OYO

MARY

We had a bit longer for Mary, about 10 minutes:

  • Plank (about 1 min) with 10 Mountain Climbers IC in the middle
  • Freddy Mercuries IC x 20
  • Heels to Heaven IC x 10
  • Dying Cockroach, on count X 10
  • LBCs IC x 10
  • Side Plank x 30 sec each side
  • Flutter kicks IC x 20
  • Crab Table x 1 min (it’s that posterior chain table pose thingy that PBS’ PT suggested).
  • Al Gore for about 15 seconds till time

(we did the above in a different order)

CIRCLE OF TRUST
PRAYER

Prayers for Jake’s family and Donatello’s friend.
MOLESKIN
Plenty of open Q spots.
ANNOUNCEMENTS
Jan 31st, Arrowhead turns 4!

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