Conditions: Storms had passed leaving an overcast, damp 55ish YHC is running the Knoxville Half Marathon Saturday (How do you know if someone . . . runs marathons, is a vegetarian, does crossfit, etc.? – Don’t worry, they will tell you. I’m not kidding, THEY. WILL. TELL. YOU.). It seemed
Category: Iron Horse (Founders Park)
Donkey Kicked My Butt
TIME: 0700 TEMP: Beautiful 55 Degrees DISCLAIMER PRAYER WARM UP SSH x 40IC Merkins x10IC Hillbilly Walkers x 15IC Imperial Walkers x 15IC LBC x 20IC TTT x 10IC Windmills x 10IC Merkins x10IC THE THANG Tour de Founder’s The PAX run around Founder’s Park with exercises at four locations (N,S,E,W). South
The Egyptian Bataan Squat Death March
Location AO: Iron Horse – good to be back and see some familiar faces Conditions: Brisk, low 30s and dry – perfect lunge weather Welcome/disclaimer COP Warm up: Abe Vigoda: 10 IC Through the Tunnel: 10 IC Willie Mays Haze: 10 IC The MOTIVATOR starting at 8 Merkins: 10 IC Slow(ish)
Raise The Roof!
Weather: Calm, 50s COP – Brownie Disclaimer Warmup Merkins x15 OYO LBAC x15 IC (forwards) “Michael Phelps” TTT x15 IC LBAC x15 IC (backwards) “Michael Phelps” Imperial Walkers x15 IC Hillbilly Walkers x15 IC Willy Mays Hays x15 IC Shoulder Pretzels x15 IC Air Presses x100 IC – we renamed
How highs the water papa? Three feet high and rising….
Conditions: 44 Degrees, Rainy, Muddy, and plain wet Welcome/Disclaimer Prayer – Roadblock Warm Up Groin Stretch – 10 sec each leg Thigh Stretch – 10 sec each leg Hamstring Stretch x 2 – 10 sec each Overhead Arm Pull – 10 sec each arm Abe Vigoda x 20 Side Straddle
Is it C-C-C-Cold out here or is it just me!
TIME: 0530 TEMP: 19 degrees DISCLAIMER CIRCLE OF PRAYER WARMUP SSH X40IC Merkins x10 IC SSH x30IC Mountain Climbers x10IC SSH x20IC Mountain Climbers x10IC SSH x10IC Merkins x10IC THE THANG A progressive exercise routine: Reps of 5, 10, and 15 Merkin Donkey Kicks Jump Squats Burpees Reps of 20,
R.I.P. Joey Ramone @ 49
Conditions: THE Definition of The Gloom: 35 and snow/drizzle As early as Saturday I knew the weather was going to be questionable, and the weatherman did not disappoint. Worried that I might ruin a perfectly good Bluetooth speaker, I planned on moving our workout to the pavilion but an event
The call us Mr. Lungtastic!!!!
It was a ripe 29 degrees for the start of the workout, but it was either the boom box that Glory brought or the rising temps that started making those closes come off. Disclaimer COT Merkins (10) IC Squats 15 (IC) LBAC 10 (IC) Each Direction TTT 15 (IC) Now
I Love You Bearded Iris
10 men, perhaps baited by the promise of beer, came out to isolate some muscle groups, and get stronger. DISCLAIMER PRAYER COP Through The Tunnel 20 IC Run A Stair Lap THE THANG Part 1: Shoulders, Chest, and Arms Merkins 5 IC (hold last one in the up position for
Shown some love from the Iron Horse
Conditions – 53 and dry Welcome/Disclaimer Prayer – Sweaty Palms Warm up SSH (51 IC) Through the Tunnel (20 IC) Merkins (11 IC) Abe Vigoda (20 IC) Willie Mays Hays (20 IC) Merkins (11 IC) Imperial Walkers (19 IC) Hillbilly Walkers (21 IC) Merkins (11 IC) The Thang Mosey along