DISCLAIMER PRAYER COP No warmup. Just instructions. THE THANG After tearing something in my knee at a church softball game the week before, I decided to Q a stationary workout via the Seconds iPhone app, and a 57 minute circuit of 1 minute arm, ab, and butt AMRAPs with a
Category: Johnson City
Forget Me Not
Warm Up Through the Tunnel Merkins Side Straddle Hop Abe Vigoda Merkins Imperial Walkers all in cadence to strange numbers Then mosey to the field the long way to do Wilt Chamberlins Line up even with one light post 100 LBCs run 100 feet to other light post 100 squats
Circuit Delight- Part Deux
13 men put their feet to this earth and put in some work. COT Disclaimer Prayer Begin Exercise. TTT (20) IC LBAC(10) IC each direction Shoulder Pretzels (30) IC So it’s no big secret YHC recycled a previous Q from a last week, just on another AO. I tweaked
Fleet of Feet
8 Pax endured this week’s edition of sport conditioning Warm Up (40 yards & back): Light jog High knees Butt kicks Carioca Back peddle Power skip 100 yard run (slow through 20, sprint 20 to opposite 20), throttle down last 20 (rinse and repeat) Rotation 1—Beep test Cones 20 meters
Iron Horse Pain Train
Weather: Beautiful, 66 degrees F 0529 – YHC asked 2A to pick a number between 5 and 10. He chose wisely. The number 7 will get us started. COP – Brownie Disclaimer Warmup Burpees x7 OYO Lunges (each leg) x10 IC Imperial Walkers x10 IC Merkins x10 OYO Stay in
68 for the NE TN 1 Year Convergence
pyWeather: low 60’s sunny…perfect COP Disclaimer: Singlet Prayer: Penn-Seagal Warm Up: aprox 2 exercises/ Singlet: motivators from 6 shouler pretzels x10 IC Penn-Seagal: pickle poundersx10IC merkins x10 IC Cooter: arm circles; TTT x11 IC, arm circles both ways x11 IC The Thang: count off 1’s and 2’s with a group
Cones, a field, stairs, and a track…what else do you need?
Weather: 60 and clear Warm-up 1 Lap Lunge / Slow slide approx. 70yds Field Agility Work Cones setup in a stair-step pattern from the visitor sideline at the goal line to the 50yd line on the home sideline. Begin on the goal line -> alternate feet front and
Don’t Know What Ya Got Till Its Gone
Conditions: 54 Degrees, Clear, and Just About Perfect Welcome/Disclaimer Prayer – Roadblock Warm Up Side Straddle Hop x 15 Abe Vigoda x 15 Merkins x 10 Through the Tunnel x 15 Mosey to Corner 1 The Thang Four Corners – Descending sets at each corner 20-15-10 for a three loop
The No-Mercy Mile
Weather: low 60’s COP Disclaimer Prayer Warm up: SSH x15 IC TTT x10 IC Willy Mays Hays x10 IC HIllbilly Walker x15 IC Little Baby Arm Circles forward/reverse x10 each IC Merkins x20 OYO The Thang: the Pax lined up at an inspiring little yellow cone at the mid way
Are you ready for some Burpee football
Temp: Forgot to check; very wet field and no rain Welcome/Disclaimer Prayer – Faceplant Warm up -Abe Vigoda x 11 IC -Little Baby arm circles x 10 IC -TTT x 10 IC -Imperial Walkers x 10 IC -SSH x 20 oyo -Merkin x 10 oyo -Mosey around track to first