Northeast Tennessee

PBS almost never rarely disappoints – 4 Year AnniQ

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

8 doods for a semi-soggy, snowy, somewhat salacious, sublime, star-studded strenuous smackdown.
DISCLAIMER
COP

  • 30 second high knees
  • 5 inchworms OYO followed by
  • 5 Merkins IC
  • 10 slow squats
  • Mosey to playground

THE THANG

5 pull ups, then
6,9,12,15,18 of
  • Lateral Lunges
  • Jump Squats
  • V ups / BBSU
  • Chicken peckers X2
  • Burpees
5 underdogs
Snake the ladder, so you end on 6 burpees, then do the 5 underdogs and start back at 9 burpees

MARY

  • 60 sec reverse plank
  • “Drunk” boat canoes (regular boat/canoe but move to right and left side to engage obliques)
  • Elevator Merkins

CIRCLE OF TRUST
PRAYER
MOLESKIN

4 years of F3 for me today. Love you guys for making me a better person through your grit and example.

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