Northeast Tennessee

3rd Annual KC8s

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Northeast Tennessee

Disclaim

COP – Sugar

A quick backblast search (what’s that?) revealed YHC has led a KC8 beatdown for 2 years in a row during the month of August.  I admit that was not intentional, but now it is.  Here we are – in August and 3rd annual KC8 beatdown.  6 PAX arrived but left much sweatier.

Warm-up

BOPOvators from 5

Slow squats IC x 10

TTT IC x 10

The Thang

Indian Run mosey to King’s Common Park amphitheater.  Pair up for the KC8s.  First PAX runs up the terraced hill to the street and performs 8 burpees and returns while second PAX performs the following exercises AMRAP.  Flapjack.  Rinse and repeat for 8 rounds.

  1. Flutter kicks
  2. Flying Nuns
  3. Merkins
  4. American Hammers
  5. Squats
  6. Plank
  7. Heals to Heaven
  8. Mountain Climbers

Indian Run mosey back to Founder’s Park

 

Mary

Outlaws, Hello Dolly, BBSUs

Announcements

Meet at the Mountains this weekend at Wing Deer.  Check Slack for details.

COT/Prayer

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