Conditions: 66 Degrees, Clear, Bit Warm Welcome/Disclaimer Prayer – Roadblock Warm Up Side Straddle Hop x 15 Abe Vigoda x 15 Through the Tunnel x 15 Mosey to Boone Hill The Thang Blackjack up Boone’s Hill Pax Choice Big Boy Sit-ups or Little Baby Crunches then to the top with
Category: Johnson City
Cobains Ladies
Ghost writing for Jester, since he’s studying and apparently can’t spare enough brain focus to write a back blast. With Jester on the Q the prevailing question is always—can he actually pull off an entire COP without messing up cadence? 20 PAX discovered that once again, the answer—No—although he’s getting
Snakes, Stairs, and Sprints
QIC: Rudy Weather was 60 and perfect for some HIIT 7 PAX brought it to the Hill for a cardio beat-down that is simple yet oh so effective. Warm-up Stretch it out and 1 lap around the track The Thang Round 1 – The Snake Everyone enjoyed the
The Wheels Come Off
Nice soggy day to play in the mud Q: Training Wheels – AKA Sweaty Wheels (18th BDay Rename) Pax: Sweaty Palms, Crampon, Road Block, Speed Bump, Launch Pad, FNG- Frazier, Glory, Donatello, Jobs, JarJar, El-Chapo, Animal, Rosco, Catfish (visiting-welcome), Penn Seagal, Rudy, Jimmy Neutron, Radar, Queen, Ponzi, Baby, Heisenberg DISCLAIMER
Merkins, and Squats, and Lunges (Oh my!)
When: 07/13/2017 QIC: Brownie The PAX: 2nd Amendment, Ambien, Jimmy Neutron, Depends, Cold Call, Peanut, Penn-Seagal, Road Block, Refill, Shepherd, Rite Aid, and Brownie. Weather: Beautiful, 71 degrees F COP – Brownie Disclaimer Warmup Merkins x10 OYO Squats x20 OYO Merkins x8 OYO Dips x20 OYO Merkins x6 OYO LBC’s
Oh yeah! Feel the burn, the Tabata burn!
WEATHER: 70 degrees (feels like 84 degrees with 94% relative humidity) COT: PRAYER DISCLAIMER (I almost forgot!) WARM-UP (Ponzi is fashionably late again): Abe Vigoda – 15 IC TTT – 10 IC SSH – 10 IC E2K – OYO LBC – 10 IC Suzanne Somers – OYO Goofball – 10
Big Sexy is back!
11 PAX brought the sexy back to Iron Horse, on a cool July morning. DISCLAIMER PRAYER COP Through The Tunnel 10 IC Side Straddle Hops 30 IC Abe Vigodas 10 IC Shoulder Pretzels 20 IC Merkins 10 IC THE THANG Mosey to mid-field, and plank on the sidewalk for the
Ring-O-Fire Progression
17 PAX met in the 59 degree gloom at the Arrowhead AO. Typical (perfect) summer morning in East Tennessee. Disclaimer/COT/Prayer Warm up: SSH X25 Through the Tunnel X10 Merkins X10 Shoulder pretzels X25 Hillbilly Walkers X20 Willie Mays Hays X10 Merkins X10 Mosey to parking circle next to school The
Let’s do a few Merkins
With the July Merkin challenge in full swing, 25 PAX were assured they would meet their totals today during the workout—without a single set with more than 10 reps. Disclaimer Prayer COT Merkins (5 OYO) SSH (20 IC) LBAC (10 IC) Squats (10 IC) TTT (10 IC) IW (10 IC)
The Executioner
A cool morning for July Disclaimer & COT Warm up Motivator from 6 TTT-IC 11 Wille Mays Hays- IC 10 Mosey to the goaline High Knees to the 40yd line Butt Kickers back to the goaline Power skip to the 40yd line Karaoke back to the goaline Other side karaoke