Northeast Tennessee

GutterBuffet

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

47 degrees as 5 PAX brought their appetite and their coupons for an all-you-can consume experience like no other. Move over Shoney’s, it’s the GutterBuffet.

DISCLAIMER

COP

  • SSH IC x15
  • Abe Vigoda IC x10
  • Sticky Butt Kickers IC x8
  • Imperial Walkers IC x10
  • LBAC IC x10 fwd/rev
  • Seal Claps IC x10

Proceed to the fire hydrant by the swing sets

THE THANG
Pax went to the buffet for each meal, completing the total number of reps on their plate. The number of reps of each individual exercise doesn’t matter, so long that the total number is reached.  If you want an extra scoop of curls, then have yourself an extra scoop of curls.

After each meal, run the loop on the bottom part of the hill.

Breakfast (100 total reps)

  • Curls
  • KB swings
  • Overhead presses

Lunch (200 total reps)

  • Merkins
  • Supermans
  • Underdogs
  • Pullups

Dinner (300 total reps)

  • Squats
  • Lunges 1ct
  • Step-ups 1ct

Dessert (400 total reps)

  • Freddie Mercuries 1ct
  • LBCs
  • Flutterkicks 1ct
  • V-ups
  • Shoulder taps 1ct

MARY
No time – some didn’t even finish their dinner.
CIRCLE OF TRUST
PRAYER

Prayer for Cardinal’s family @F3Knoxville
MOLESKIN
If someone’s heart stops: Chest compressions, using a straight arm and your palm, centered in between the nipples and compressing at least 2 inches (allowing full recoil) to the beat of “Stayin Alive” by the Beegees will help circulate oxygenated blood to a person while 911 arrives.

ANNOUNCEMENTS
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