Northeast Tennessee

Killer Bs

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Northeast Tennessee Johnson City Iron Horse (Founders Park)

Disclaimer

COP – Sugar

8 PAX avoided the fartsack, came with their coupons and 45 minutes later left as better men.  Killer Bs has a way of doing that to them.

Warm-up

  • Motivators from 8
  • LBAC forward IC x 10
  • Overhead claps IC x 10
  • Seal claps IC x 10
  • LBAC reverse IC x 10
  • Slow and low squat IC x 10
  • TTT IC x 10
  • Slerkins IC x 10

The Thang

YHC calls this the Killer B’s since all exercises started with “B”.

Stations spread throughout the Pavilion each set 10-15 yards apart.

Bear crawl to first station – 20 Bobby Hurleys

Bear crawl to second station – 20 BBSUs

Bear crawl to third station – 20 Burpees

Bear crawl to fourth station – 20 Boat Canoes

Bear crawl to fifth station – 20 Brain Busters (aka Skull Crushers)

Bernie Sanders to the back wall and mosey back for R/R.  After the 2nd round, mosey 2 laps around the Pavilion before R/R

Mary

3 minutes of sweat angels, flutter kicks, reverse crunches

 

Announcements

None

COT/Prayer

Beegus asked for prayer for a friend with a serious illness

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