It was a cool 67 this morning, but the temps would quickly rise. PAX:27 Disclaimer COT Appetizers: TTT (20) IC Flutter Kicks (20) IC Merkins (10) IC Shoulder Pretzels (30) IC LBAC (15) IC each direction( well at least for some) Entrée: Get into a group of 3. Partner 1 &
Category: Johnson City
Heavy Arms & Heavy Hearts
Normally I greet the Pax each morning with snarky remarks and a healthy dose of mumblechatter—not today. My heart is heavy and I’m deeply saddened by the events of the past two days. I’ve been on countless morning runs—my M used to run that exact same route in the mornings
Let’s Put Some Miles In
. . . for Cheech Conditions: 65 and perfect 12 Pax showed up sleeveless and ready to put in some work. YHC had already planned some running. Seemed even more appropriate under the conditions. Disclaimer: Kardashian Prayer: Kardashian Warmup: Morning Glories x15 IC IW x15 IC HW x15 IC DQ
Simply a ladder on Tombstone Hill
Weather: Cloudy, Mid 60s, and pretty humid. Let the gloom begin! Disclaimer: QIC COP: QIC 14 PAX got to experience the simplicity of a ladder on Tombstone Hill this morning. The QIC cooked up most of this routine to be used as part of the Converenge Q and looking back
Merkins, New Tricks, and The Dora Hill
58 degrees, humid (for East TN) and cloudy in the Arrowhead Gloom. Pedialyte on the Q. Welcome and Disclaimer 1/2 of slaughter starter (10 Burpees) OYO 10 Merkins (IC) 10 SSH (IC) 10 Bobby Hurley’s OYO 10 Merkins (IC) 10 Imperial Squat Walkers (IC) 10 Catalina Wine Mixers (IC) 10
Plyo in the skate park….what the hill?
Weather: 59 and perfect 6 PAX hit the asphalt and concrete for some serious explosive plyo with added run work. Scissorhands and Mickey remained at the track as Mickey continues rehab on his knee. Warm-up Jog to the bottom of the hill just off the skate park
AMRAP Arms, Abs, and Butts
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
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