Northeast Tennessee

A Heart-Felt Gift

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Northeast Tennessee

Disclaimer

COP – Sugar

5 PAX including a FNG “Marshy” arrived on a rainy, 39 degree morning.  Valentine’s Day Eve and no one picked up the Q.  YHC brought a “heart-felt” special gift – the BOPOvator – to Ironhorse and it was well received by the PAX.  The ongoing Bromance challenge and upcoming holiday inspired YHC to create a “heart-felt” Q which included a brief heart anatomy lesson too.

Warm-up

  • SSH IC x 20
  • Abe Vigodas IC x 10
  • Flying Nuns x 10 OYO
  • Merkins x 10 IC
  • BOPOvators from 2 (a blend of Motivators and BOPOs. A BOPO is 1 burpee, 1 one-legged burpee, 1 plank jack and 1 one-legged burpee using the other leg = 1 rep).  This exercise inserts 1 BOPO at the end of every round of Motivators before starting the descending reps of the next round.

The Thang

Mosey to Amphitheater for a brief heart anatomy review lesson.  The heart has 4 chambers – right atrium, right ventricle, left atrium and left ventricle.  Blood flows in the following order: right atrium to right ventricle then to the lungs for oxygenation.  Blood flows back to the left atrium to left ventricle then pumped to brain, organs and extremities.  After delivering oxygen-rich blood to the body, it comes back to the right atrium and repeats the cycle.  The PAX followed the blood flow cycle using the following exercises:

Right atrium exercise – 25 merkins

Right ventricle – BOPOvators from 5

Mosey around pavilion (to the lungs for oxygen and back to the heart)

Left atrium – 15 burpees

Left ventricle – 50 SSHs

Bridge lap (1st round) and field lap (2nd round) (to brain/organs and extremities and back to the heart)

After 2 full cycles, mosey to Tombstone Hill (with a 10 burpee flag-drop penalty on the way from YHC.  Cold call thinks it was intentional, but it wasn’t)

At Tombstone Hill, performed Lt. Dans up to the top of the hill.  Cold call mumble-chatter at the top inspired YHC to call out Jack Webbs starting with 1 and ascending the ladder to 8 reps.

Mosey back to Founders Field sign and performed 10 Mike Tysons and 1 minute plank until 7am.

Mary – No time left

Announcements

Feb. 20th convergence at the Range.  IH will be closed.  IH PAX are encouraged to bring fruit.

Welcome FNG – Clay Boyd aka “Marshy”.

COT/Prayer

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