Northeast Tennessee

New PAX need to know about BOPOs too

Northeast Tennessee Johnson City Iron Horse (Founders Park)


COP – Sugar

8 PAX arrived on a muggy 66 degree morning.  Several new PAX posting at Ironhorse needed an introduction to BOPOs. Who am I to keep them in the dark?

Warm Up

TTT IC x 10

WMHs IC x 10

LBAC forward IC x 10

LBAC reverse IC x 10

Overhead claps IC x 10

Shoulder pretzels IC x 10

Slow monkey  humpers IC x 10

The Thang

Mosey to sun dial at Founder’s Park to start with BLIMPS.

  • 5 Block Burpees
  • 10 Lunges (R+L = 1)
  • 15 Imperial walkers
  • 20 Merkins
  • 25 Plank Jacks
  • 30 Squats

Next run to corner of Tombstone Hill and perform 1 BOPO (Burpee, One-legged burpee, Plank jack, One-legged burpee [the other leg].  This counts as 1 rep).  Run up the hill to corner of Wilson Ave and perform 1 BOPO.  Run back to sun dial and repeat BLIMPS.  Increase BOPO reps by 1 each lap around.  We finished 3 rounds.


Flutter kicks called by Crampon

BBSUs called by Gibbs


Meet at Mountains festival this  weekend at Founders Park Friday evening and Saturday.  Opportunity to sign up and promote F3.  Sign up via Slack.  Also, Goliath at Gorge is coming up in 2 weeks.  See Slack for details and sign  up


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