Northeast Tennessee

7 of Diamonds

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Disclaimer

15 PAX climbed out of bed early on a muggy 63 degree morning including a 2nd Whoopi sighting this week.  Their reward?  Diamonds…  7 of Diamonds.   The Great Field is not exactly shaped like a diamond, but it would suffice.

Warm-up

  • SSH IC 25
  • Abe Vigoda IC 10
  • WMH R/L 10
  • Slow squats IC 10
  • LBAC forward IC 15
  • LBAC reverse 15
  • BOPOs 2 OYO

The Thang

Mosey to the Great Field.  4 stations set up on east, west, north and south side of the field.  Perform the following exercises at each of the 4 stations and run in between.  Once all 4 stations have been completed around the field, proceed to the next round:

  • Round 1: 7 Burpees
  • Round 2: 14 HR Merkins
  • Round 3: 21 Flutter kicks (4ct)
  • Round 4: 28 Squats
  • Round 5: 21 Boat Canoes
  • Round 6: 14 Carolina Dry Docks
  • Round 7: 7 Burpees

Announcements

Q Calendar is open this Saturday and many spots in October

Moleskin

No time

COT/Prayer

R
PRAYER
COP
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THE THANG
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  • Sometimes
  • bulleted
  • lists
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MARY
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CIRCLE OF TRUST
PRAYER
MOLESKIN
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ANNOUNCEMENTS
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