Northeast Tennessee

The Kilo 5k

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Northeast Tennessee Johnson City Iron Horse (Founders Park)

Disclaimer

COP – Sugar

Classics never get old and the Kilo 5k is a classic F3NETN beatdown.   5 PAX – including a FNG – avoided fartsacking.

Warm-up

  • SSH IC x 20
  • Slow and low squats IC x 10
  • LBAC forward IC x 10
  • Overhead claps IC x 10
  • LBAC reverse IC x 10

The Thang

A 0.155 mile loop was measured.  10 exercises were divided into two lists.  PAX were instructed to complete 10 reps from one list and run the loop. 10 reps from the other list and run the loop.  Rinse and repeat for a total of 20 laps would equal 1,000 reps and 3.1 miles.

List 1

  • Derkins
  • Shoulder Taps (2ct)
  • BBSUs
  • Bobby Hurleys
  • Carolina Dry Docks

List 2

  • Incline Merkins
  • Freddy Mercurys (4ct)
  • Heals to Heaven
  • Monkey Humpers
  • Squats

PAX were approximately 2/3 finished before YHC called for 2 minutes of Mary

Mary – Inverted J Lo, Sweat Angels and Flutter Kicks

Announcements – Welcome FNG Fiddler on the Roof.  F3 Dads next Saturday at Warriors Path.  Still collecting school supplies.  Check Slack for details.

COT/Prayer

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