Northeast Tennessee

Episode 126: The One Where We Ran With and Without Blocks πŸ‹οΈβ€β™‚οΈ

Northeast Tennessee Arrowhead (Indian Trail) Johnson City

It was a brisk 32Β°F morningβ€”perfect weather for running around with coupons and questioning life choices. A crew of six HIMs showed up to embrace the suck: Woz, Swamp, Bobber, Crampon, Ghostrider, and Jake. Spirits were high, mostly because movement kept us from freezing solid. The plan? Carry blocks, do a ridiculous amount of mericans, and throw in some leg destruction just for fun. πŸ’ͺ❄️

Total: 6

Conditions: Cold and clear, 32Β°F. Frosty but glorious. ❄️

Warm-Up πŸ”₯

  • Imperial Walkers x 15 IC πŸšΆβ€β™‚οΈ
  • Side Straddle Hops x 15 IC πŸ”„
  • Willie Mays Hayes x 10 IC ⚾
  • Frog Stretch x 10 IC 🐸
  • Etch-A-Stretch x 10 IC ✏️
  • Little Baby Arm Circles x 10 IC (Forward & Reverse) πŸ’ͺ

The Thang πŸ’ͺ

Phase 1: Block Party at the Picnic Tables πŸ—οΈ

We ran with blocks to the picnic tables to kick off the fun.

  • AMRAP Decline Merkins πŸ‹οΈβ€β™‚οΈ
  • Weighted Bulgarian Split Squats AMRAP πŸ”₯
  • 40 Freddie Mercurys 🎀
  • AMRAP Merkins πŸ’ͺ
  • Block Squats AMRAP πŸ‹οΈ
  • 40 Freddie Mercurys 🎀
  • AMRAP Incline Merkins πŸ’₯
  • Squats AMRAP 🦡
  • 40 Freddie Mercurys 🎀

Phase 2: Parking Lot Shenanigans πŸš—

  • Wheelbarrow from one number to the next 🀲
  • 10 Monkey Humpers πŸ’
  • Flapjack & repeat to the next number πŸ”„
  • Some got two rounds, some got three πŸ†

Phase 3: More Picnic Table Punishment 🍽️

  • Weighted Dips AMRAP πŸ’ͺ
  • Weighted Step-Ups AMRAP πŸ—οΈ
  • 20 JLo’s πŸ‘
  • Dips & Step-Ups again 🎭
  • 20 more JLo’s πŸ”„

Phase 4: The Final Push πŸ’€

  • Run to the Pull-Up Bars – 10 Pull-ups πŸ‹οΈβ€β™‚οΈ
  • Run to Parking Lot Number 12 – 12 Arm Pretzels πŸ’ͺ
  • Frog Jump to the next number, decrease by 1 rep until reaching 1 🐸
  • Back to the picnic tables for:
    • Block Overhead Press AMRAP πŸ—οΈ
    • 10 Kettlebell Swings πŸ’₯
    • Rinse & Repeat Until Time ⏳

No Time for Mary ⏳

Moleskin πŸ“–

Before you head home from work each day, cast your cares at the foot of the cross and go home with a happy heart to love your family. πŸ’™

“Cast all your anxiety on Him because He cares for you.” – 1 Peter 5:7

Announcements πŸ“’

  • Convergence this Saturday at **Immortal Station Library – 6:00 AM** πŸ“šπŸƒβ€β™‚οΈ

BOM (Ball of Man) πŸ™

We circled up, gave thanks, and prayed for strength, wisdom, and the ability to serve others well. Another solid morning in the gloom. πŸ’ͺ

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