Northeast Tennessee

Sketchy Times at Ironhorse!

Johnson City Iron Horse (Founders Park)

Ruby showed up yesterday from DR and mentioned he was looking for somewhere to post tomorrow (today).  Saw the Q was open and figured, I can bring some pain to the PaX.

Both Shovel Flags in the ground, 5:30 means time to get to work!

DISCLAIMER

COP

  • Motivator from 7
  • Arm Circles
    • Forwards, Backerds, Shoulder Pretzels, Hallelujah, Samsons

THE THANG
Today is a simple, rinse and repeat and should get you to fatigue in a healthy way. There were 3 levels to go up at Founders, here is what we did.

  • 5, 10, 15 reps
    • Row 1 – Mericans, Squats, Heels to Heaven
    • Row 2 – Decline Mericans, Jump Up (or Step Up), Heels to Heaven
    • Row 3 – Incline Mericans, Jump Up, Heels to Heaven
    • Row 4 – Dips (in cadence), Box Squats, Heels to Heaven
    • Top Row – wait for PaX doing Plank, Al Gore (not AI Gore), Calf Raises
  • In between we ran to do the Stairway to Heaven and Lt Dan’s
  • At the end we went to Wild Wings to put Richard’s on Bricks and People’s Chair

MARY
Was done
CIRCLE OF TRUST
PRAYER
MOLESKIN
No ABACABB!

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