Northeast Tennessee

Back to School – Ranger’s 3 R’s

Northeast Tennessee Johnson City The Range (Science Hill)

A little wet precipitation greeted 14 PAX as they rolled into the Range on an otherwise perfect Friday but quickly moved out to reveal a pretty vivid sunrise at the Range as the PAX went back to school.
Kardashian and YHC co-Q’d today with Kardashian getting things started right with a slaughter starter with 20 burpees OYO.   PAX moved through LBCs (forward and reverse), overhead claps, seal claps, Imperial Walkers, shoulder pretzels, and hand-release merkins in quick succession before moving on to the thing.
The 3 R’s of the day took PAX back to school:  Reps with heavy things at the top of the hill, Running Ranger Hill, and working on those Ripped Abs at the bottom of the hill.  With coupons and bags in tow, PAX moved to the top of Ranger Hill.  A quick two loops around the lot and down the hill with an Indigenous Run while tossing the medicine ball generated one dropped ball and a 5 burpee penalty.

PAX divided into groups to complete a 3-person DORA on Ranger Hill with the runner swapping spots each time.

  • Top of Hill (100 Incline Merkins, 175 Bench Presses and 250 Curls, ) – Rinse and Repeat with half reps
  • Bottom of Hill ( 100 V-ups, 200 2-count flutter kicks and 200 LBCs)  – Rinse and Repeat with half-reps

Indigenous run back up to parking lot where same 3-person teams completed several gassers back and forth across the lot.

Flutter kicks (Whiplash), Sweat angels (Cold Call), and plank (Dopee) before time was called.
Sign up for the Q in August.  Dopee will be posting info about signing up for the First Christian Church 5K coming up on September 11.  Welcome FNG 2.7 visiting from Denver!

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