Kilo 5K (Almost) Reload

Weather: 75 and ideal conditions for maximum sweat

27 PAX descended on Iron Horse for a reload of the fan favorite Kilo 5k.

DISCLAIMER
PRAYER
COP

Warm-up
SSH – 15 IC
TTT – 10 IC
LBAC – 10 IC
LBAC Reverse – 10 IC

THE THANG

2 cones were setup in a 0.3 mile loop from the amphitheater to either the midpoint of the loop around the field (low intensity option) or the top of Tombstone Hill (high intensity option). Each cone was a pain station. Goal was to finish all 10 moves 100 reps each while logging enough miles to complete a 5K (Kilo 5k). Moves were as follows:

Top of Tombstone Hill / Loop around the field

Merkin – 10
Mountain Climber – 10
Lunge – 10
Jump Squat – 10
American Hammer – 10

Amphitheater

Carolina Dry Dock – 10
Flutter Kick – 10
Decline Merkin – 10
Sphinx Crunch – 10
Super Burpee – 10

Once again the PAX killed this workout. Most everyone made it over the half way point with a few PAX making it to round 6. Making it half way is an accomplishment as you would have performed 500 reps (50 super burpees) and logged roughly 2 miles. QIC has done this workout a few times and it takes roughly 1.25-1.5hrs to complete so T-claps to everyone.

CIRCLE OF TRUST
PRAYER
MOLESKIN

Romans 8:15-17

For you did not receive the spirit of slavery to fall back into fear, but you have received the Spirit of adoption as sons, by whom we cry, “Abba! Father!” The Spirit himself bears witness with our spirit that we are children of God, and if children, then heirs—heirs of God and fellow heirs with Christ, provided we suffer with him in order that we may also be glorified with him.

He uncrowned Himself that we might have a coronation of glory; He would not sit upon His own throne until He had procured a place upon it for all who overcome by His blood. Crown the head and the whole body shares the honour. Behold here the reward of every Christian conqueror! Christ’s throne, crown, sceptre, palace, treasure, robes, heritage, are yours. He delights in His throne, because on it there is a place for them. He rejoices in His royal robes, since over them His skirts are spread. He delights the more in His joy, because He calls them to enter into it.

– Charles Spurgeon

ANNOUNCEMENTS

Welcome to our AO Proton (David Bozeman visiting from Knoxville) and Wampner (Matt Beirdsley visiting from IN)

FNG Bob Ross – Tony Sibota – graphic design, draws caricatures, artist. FNG Elrod – Ryan Cress – another pharmacist with ETSU (starting to see a trend here), enjoys music, performed as Elvis and Rod Stewart (hence the name) during ETSU events

Kingsport launch August 12th

T-claps to Penn for the bang-up job on the new website.