Northeast Tennessee

Slow –> Fast

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Northeast Tennessee Arrowhead (Indian Trail) Johnson City

A pleasantly cool morning in the 50’s as YHC put on the substitute teacher hat for the five Pax who showed up with coupons. Time to watch the TV/VCR cart.

DISCLAIMER
COP

  • SSH IC x20
  • Mountain man pooper IC x10
  • Willie Mays Hays IC x10
  • Wonton
  • Downward dog calf stretch
  • Etch-A-Stretch
  • Imperial walkers IC x10
  • LBAC IC x10 fwd/rev
  • Seal claps IC x10
  • Crescent stretch wax/wane

THE THANG
Starting slow

  • 1 Merkin (YHC gave a 30 count down and 30 count up)
  • 1 Curl (30 ct down, 30 ct up)
  • 1 Negative pullup (10 ct down)
  • 1 Squat (30 ct down, 30 ct up)

Slightly faster

  • 1 Merkin (15 down, 15 up)
  • 1 Curl (15 down, 15 up)
  • 1 Negative (10 count)
  • 1 Squat (15 down, 15 up)

Mosey to light posts 3 and 4. Now, slightly faster than before taking us to a normal pace

  • 11s
    • Merkins
    • Squats +/- coupons
  • Curls, 21s were done on entry, at the midpoint, and as an exit ticket

Mosey to the bottom of the hill, leaving coupons behind. Now we move even faster

  • At bottom, 10 squat jumps
  • Sprint the lower hill straight-a-way
  • At bend, 5 explosive merkins
  • Mosey the circle back down
  • Rinse and repeat

MARY

  • Freddie Mercuries IC x20
  • Slow Flutter Kicks IC x3 (ran out of time)

CIRCLE OF TRUST
PRAYER
MOLESKIN

Nothing really.

ANNOUNCEMENTS
Ruck-N-Serve coming soon, check Slack for details

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