Northeast Tennessee

54 Trips Around the Sun

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

Disclaimer

4 PAX accepted the invitation to YHC’s celebratory 54th trip around the sun.

Warm-up

  • Slow squats IC 10
  • Imperial walkers IC 10
  • LBAC forward IC 10
  • LBAC reverse IC 10
  • Abe Vigoda IC 10
  • WMH IC 5
  • Hillbilly walkers IC 10

The Thang

Start with 18 reps each of incline merkins, dips and derkins (18 x 3 = 54)

Mosey to wall for a 54 second wall sit

Mosey to Tombstone Hill for 5 rounds of 4 exercises (54s).  After each round run to top of Tombstone Hill for 1 BOPO.  Rinse and repeat for 5 rounds.

  • 50 SSHs
  • 40 LBCs
  • 30 Squats
  • 20 Mike Tysons

Mosey to wall for another 54 second wall sit

Mary – 54 second plank

Moleskin – As YHC gets older, I have a greater appreciation of the role of F3 in keeping me accountable.  Lord willing, it will continue to prepare me to be the husband, father, friend, and coworker I am called to be.

Announcements – None

COT/Prayer

18 x 3 = 54

  • Derkins
  • Dips
  • Incline merkins

5 rounds of 4 exercises.  At the end of each round, run to top of Tombstone Hill for 1 BOPO

  • 50 – SSH
  • 40 – LBCs
  • 30 – Squats
  • 20 – Mike Tysons

Leave a Reply