16 pax worked out. HARD. DISCLAIMER COP Motivator from 11 (thanks, Queen!) LBAC x 10 IC f/r Inchworm x 5 OYO TTT x 10 IC Willy Mays Hayes x 10 Indian Run 1/2 mile. THE THANG I stole this directly from cross-fit. It seems more F3 than cross-fit, with the
Category: Johnson City
Combos and Core Work
18 PAX descended on Arrowhead ready to put in some work on a perfect 64 degree morning. Typical mumblechatter ensued from the usual suspects. DISCLAIMER PRAYER COP The customary Arrowhead Jester butt slap has become akin to the striking of the gavel in a courtroom calling the Q to order. TTT –
Cold Call 1 Yr Anniv Q
12 Pax showed up on a beautiful Saturday morning to put in some work. Cold Call was celebrating 1 year of regular beat downs and was much the better for it. In gratitude, he offered to sprinkle in some things he has learned over the last year in the 1
Brownie Deals Black Jack
COP – Brownie Disclaimer Warmup HR Merkins x10 OYO – This killed the mumblechatter momentarily. LBC’s x10 IC Squats x10 IC Pickle Pounders x10 IC – It was noted that Pickle Pounders would NEVER be part of a GoRuck! Lunges (each leg) x10 IC Through The Tunnel x10 IC Imperial
5K and Block Work on Carpool Hill
COP – Brownie Disclaimer Warmup HR Merkins x10 OYO Mosey 1/2 lap around track. Through The Tunnel x10 IC Mosey 1/2 lap around track. LBC’s x10 IC Mosey 1/2 lap around track. LBAC’s (forwards) x10 IC Mosey 1/2 lap around track. LBAC’s (backwards) x10 IC Mosey 1/2 lap around track. Imperial Walkers
Breaking the Law
Nice Spring Morning, 60’s with a little drizzle and some sunshine QIC: Honeysuckle DISCLAIMER PRAYER COP TTT X 10 (IC) WMH (10 count each side) LBAC (IC) X 10 each way Imperial Walker (IC) X 15 Frankenstein (IC) X 10 Slaughter Starter Pre THANG Indian Run up Hwy 36 to
Hilluva Time
60s and fair QIC: Honeysuckle DISCLAIMER PRAYER COP TTT X 7 slow WMH (10 count both sides) Some stretching OYO Wall squats, just for fun THE THANG Run to Balk’s Hill – 7 trips Run to Manmaker Hill – 1 trip will suffice Skate park Hill – 2 trips Back
5,4,3,2, Interval!
17 PAX got together on a moist 62 degree morning to get better. The ground was soggy and Refill was feeling froggy. DISCLAIMER PRAYER COP Warmup; imperial walkers IC to 10 Hillbilly walkers IC to 10 SSH to IC to 20 Stair Lap TTT IC to 9? Push Pull Squats
But did you die? No
The morning temp was 64 degrees when 13 PAX accepted the challenge to attack the day and become better men. With a thick fog laying low it was very much “the gloom” DISCLAIMER PRAYER COP SSH – 25 IC, LBAC – 10IC, LBAC rev 10IC, TTT – 10IC, WMH 10
Time To Work
14 PAX on a partly cloudy 65° morning. DISCLAIMER PRAYER COP Merkins 15 IC Through The Tunnel 10 IC THE THANG I pulled out the sidewalk chalk for a 12 station “clock.” It was time to work. 1 Stair Lap 2 Derkin Wall Crawls (both sides of the amphitheater) 3