Northeast Tennessee

Wall-RA

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Northeast Tennessee Johnson City Iron Horse (Founders Park)

Disclaimer

COP – Sugar

7 PAX and 1 Wall.  Enough said.

Warm Up

  • Motivators from 7
  • Abe Vigoda 10 IC
  • Imperial Walkers 10 IC
  • Slow squats 10 IC
  • Slow Merkins 10 IC

The Thang

Wall-RA – a lazy DORA with a wall

Partner 1 wall sits while Partner 2 performs exercises.  Flapjack until the total reps completed as a team.  Perform SSH until all PAX finished.

  • 50 Mike Tysons then lap around block with Bernie Sanders up Tombstone Hill.  Perform 5 burpees at the bottom of hill and return to wall.
  • 100 Chicken Peckers then lap around the block with Lt. Dans up Tombstone Hill. Perform 10 burpees at the bottom of hill and return to wall.

Insert Burpee Train

  • 150 London Bridges

Mary

  • Never Cross Dolly 15 IC
  • Reverse Crunches10 IC

COT/Prayer

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