Northeast Tennessee

11s at 11 (degrees)

Leave a comment
Northeast Tennessee Johnson City Iron Horse (Founders Park)

Disclaimer

COP – Sugar

Forecast last night called for an 11 degree cold morning.  YHC knew how to get everyone warm at 11 degrees.  The answer?  11s.  6 cold PAX came with coupons in their gloved hands.

Warm Up

Motivators from 7

Imperial Walkers IC x 10

LBAC IC forward x 10

LBAC IC reverse x 10

Slow monkey humpers IC x 10

Hillbilly Walkers IC x 10

The Thang

Mosey to Tombstone Hill.  11s at 11 (degrees).  Start with one rep of one exercise and run to top of hill.  Perform 10 reps of the other exercise and run back down.  Add one rep of the first and subtract one from the second so that the sum always equals 11.

Round 1

  • Skull crushers (R/L = 1)
  • Diamond Merkins

Round 2

  • Hernia (V-Ups with coupon)
  • Reverse Crunches

Round 3

  • CPRs
  • Carolina Dry Docks

Mary:  Plank position and YHC randomly asked PAX to name the 5 core principles of F3.  Penalty for not knowing one was 1 BOPO.  The 5 core principles:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Announcements: Arrowhead convergence is coming up 1/27.  Check Slack for details.

COT/Prayer

Leave a Reply