Conditions: 68 and clammy 7 pax get up and help YHC celebrate a one year anniversary and a slighlty modified version of the July 5, 2016 Escape Hatch Q (which had me thinking I wouldn’t return). Disclaimer – Kardashian Prayer – Kardashian Warmup: Motivators X 7 IC (Welcome Singlet’s newest
Category: Johnson City
Merkins with a bit of Frisbee
28 Pax un-ass the sack for an Independence Day celebration of sorts. With an extra 30 minutes of sleep, YHC decided to wake the PAX up with some fun, before the “Fun.” Disclaimer Prayer COP SSH -> Just kidding -> Merkins, because this is America (10 IC) SSH (10 IC)
Miles and Merkins
Weather: 60 and clear 6 PAX made their way to The Hill for a Merkin heavy Monday Runday. Several PAX are nursing some injuries so a lighter agility day was ideal. Merkin Mile Beginning in turn #1 – 10, 20, or 25 merkins Stopping in each corner to
‘Merkin Mania, Hidden Trails, and Surprise Tokens!
Conditions: Mostly sunny, 70 degrees, and 95% humidity made for a wet, hot American Workout 23 PAX took a little trip across town and put in some work. After seeing a challenge posted on Twitter about hitting 10,000 ‘Merkins in the month of July, QIC scraped the sheet and added
Nothing beats a well-balanced Q
Weather: 58 and absolutely gorgeous 19 PAX won the first battle of the day, rolled out of bed, and hit the AO to get better. COP – Rudy Disclaimer Prayer Warm-up TTT – 10 IC Merkins – 10 IC LBAC – 10 IC LBAC Reverse – 10
Don’t Stop! Move it! Move it!
TIME: 0530 TEMP: 67 COP Disclaimer Prayer WARMUP SSH x30IC Merkin x15IC Freddie Mercury x15IC Peter Parkers x15IC Carolina Dry Docks x15IC LBAC x20IC (And Rev) Squat Jumps x15IC (3 count hold) THE THANG First Circuit Run one lap and SSH on the six Iron Mikes x10 oyo Burpee x10
F3 workouts can be like a box of chocolates
A perfect 62 and clear morning with some dew on the Ironhorse grass. 10 PAX posted at Ironhorse to partake in some Forest Gump themed exercises. YHC likes Forest Gump and he wanted to remind PAX of the simple pleasures and quotes from an American classic. Disclaimer Prayer Warmup; Groin
a hill of a burpee builder
Weather: mid 60’s low humidity-we’ll take it! Disclaimer Prayer COP Warm UP: Motivator from 5 IC (I may or may not have messed up the cadence…the motivator adds pressure when q’ing) TTT IC x15 mosey to midway between 1st and 2nd curve COP Hillbilly Walker IC x15 Merkins IC x10
Do you want some mustard for those pretzels?
Weather: Breezy, 57 degrees F COP Disclaimer Warmup We skipped the warmup this morning! The Thang Tabata. 1 minute of work followed by 10 seconds of rest/transition. We completed ALMOST 4 rounds of the following (all AMRAP): -Merkins -Squats -Dips -LBC’s -LBAC’s (forwards) -Incline Merkins -LBAC’s (backwards) -Shoulder Pretzels -Lunges
Chilly Air Heavy Sweat
Chilly 55 degrees COT Warm-Up: TTT- IC -15 Willie Mays Hays- IC-15 Motivator from 6 1 mosey Lap The Thang Started on the Goaline High knees to the 20yd line. Butt kickers to the 40yd line. Power skips to oppo 40yd line. High knees to the oppp 20yd line. High