Northeast Tennessee

45 minutes of Non-themed Stuff and Things

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Temps in the mid 20s with no wind. 5 motivated PAX arrived eager to put in some work. Posted the new and improved shovel flag (thanks to @Y!). Impales the frozen ground like a hot knife through butter!  While not adhering to any particular Christmas theme, it was a true Q on the fly. We ended up doing 4, 10, 12 reps of stuff and 15, 21, 23, and 25 reps of things. Great work men!
DISCLAIMER
PRAYER
WARMUP

Plank knees to elbows IC

Supermans IC

LBAC IC

Slow Squats IC

Lunges to fence- Slow decline merkins x 10 IC

Lunge to rock garden. Grab a river rock for each hand. Shoulder pretzels IC, Seal claps IC, Cherry pickers IC

Park lap
THE THANG
To the Wild Wing wall for wall sits and Mike Tysons. Mosey to large Christmas tree. Bear crawl around tree. Dips, Declines and LBCs OYO. Lunge around tree. Inclines, Dips, LBCs OYO.

Mosey back to amphitheater.

MARY

1 lunge ea leg, 4 squats, 2 lunges, 8 squats, 3 lunges, 12 squats, 4 lunges, 16 squats

1 BOPO for @Sugar

Flutter kicks IC

Box Cutters IC
CIRCLE OF TRUST
PRAYER
ANNOUNCEMENTS

Safe travels whether traveling near or far. Merry Christmas men!

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