Northeast Tennessee

Super Bowl 55 Pre-Game

Northeast Tennessee Johnson City Iron Horse (Founders Park)

11 PAX arrived at Iron Horse on a brisk 30 degree morning to put in some work ahead of Super Bowl Sunday. YHC had not offered up a Q in what would probably amount to the entire NFL season so it was time to knock the rust off.
TTT – 10 IC

Imperial Walker – 15 IC

Slow Squat – 10 IC

LBAC – 10 IC then reverse 10 IC

Merkin – 10 IC
Nothing like a Super Bowl themed Q to burn enough calories to justify the replacement during the big game.

First Round – Five 55 – Beginning at the first of 10 cones progress up the field while descending in reps for 5 different moves. 10 reps of each at the first cone, then 9, then 8, and so on until you have completed 55 reps of each moves. The moves were:

  • Merkin
  • Squat
  • Lunge (R+L=1)
  • SSH
  • Burpees

Round 2 – First and Ten – This gem can be found listed as the first workout in the Exicon. 10 cones were setup roughly 10 yards apart. Beginning at the first cone, perform 10 merkins and then run to the furthest cone and perform 1 burpees. Run back to the second cone and perform 9 merkins and run to the furthest cone and perform 2 burpees. Continue this pattern in a “11s” format until you reach 1 merkin and 10 burpees. Rinse and repeat with squats and mountain climbers.

Round 3 – AMRAP Merkin Run – Not worth an explanation as we only made it through two cycles before the railroad crossing informed us more burpees were coming. Thus ensued a 5+ minute burpees train for a smoker finisher.

Just enough time post-burpee train for some flutter kicks IC to 55

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