Weather: Cool (30 degrees), crisp and clear Welcome/Prayer Warm up: SSH x 70 Merkins x 10 IC Little baby arm circles X 15 then reverse x15 Through the tunnel x 15 IC Merkins x 5 IC Imperial Walkers x 20 IC Shoulder pretzel x 20 IC Merkins x5 IC Hill
Category: Johnson City
The Egyptian Bataan Squat Death March
Location AO: Iron Horse – good to be back and see some familiar faces Conditions: Brisk, low 30s and dry – perfect lunge weather Welcome/disclaimer COP Warm up: Abe Vigoda: 10 IC Through the Tunnel: 10 IC Willie Mays Haze: 10 IC The MOTIVATOR starting at 8 Merkins: 10 IC Slow(ish)
Raise The Roof!
Weather: Calm, 50s COP – Brownie Disclaimer Warmup Merkins x15 OYO LBAC x15 IC (forwards) “Michael Phelps” TTT x15 IC LBAC x15 IC (backwards) “Michael Phelps” Imperial Walkers x15 IC Hillbilly Walkers x15 IC Willy Mays Hays x15 IC Shoulder Pretzels x15 IC Air Presses x100 IC – we renamed
Easy…AKA…In honor of Dona- “All-day” -tello
Conditions: 52 degrees, damp, a very pleasant morning 14 PAX showed up Honeysuckle was there early. Baby, an FNG, and Queen came to run a lap at 5:20. Honeysuckle watched the post by the bleachers just in case some of the PAX showed up a little early. Welcome/disclaimer COT/Prayer (Honeysuckle)
How highs the water papa? Three feet high and rising….
Conditions: 44 Degrees, Rainy, Muddy, and plain wet Welcome/Disclaimer Prayer – Roadblock Warm Up Groin Stretch – 10 sec each leg Thigh Stretch – 10 sec each leg Hamstring Stretch x 2 – 10 sec each Overhead Arm Pull – 10 sec each arm Abe Vigoda x 20 Side Straddle
Is it C-C-C-Cold out here or is it just me!
TIME: 0530 TEMP: 19 degrees DISCLAIMER CIRCLE OF PRAYER WARMUP SSH X40IC Merkins x10 IC SSH x30IC Mountain Climbers x10IC SSH x20IC Mountain Climbers x10IC SSH x10IC Merkins x10IC THE THANG A progressive exercise routine: Reps of 5, 10, and 15 Merkin Donkey Kicks Jump Squats Burpees Reps of 20,
Cold and dark, just how I like my…coffee
Arrowhead AO: 11 Men braved the frigid conditions and railed against the indecency of daylight savings to put in some work. A bracing 18 degrees, light wind, and starlit AO greeted them with the subtlety of a clenched fist to the face. Disclaimer Prayer COP Motivator IC from 7 Merkins
March Madness F3 Style
Weather: Da gloom 36 and damp 13 PAX made the more difficult choice and showed up in the gloom to put in some work. COP – Rudy Disclaimer Prayer Warm-up Mosey over to the playground area of Arrowhead TTT – 15 IC Imperial Walkers – 15 IC
R.I.P. Joey Ramone @ 49
Conditions: THE Definition of The Gloom: 35 and snow/drizzle As early as Saturday I knew the weather was going to be questionable, and the weatherman did not disappoint. Worried that I might ruin a perfectly good Bluetooth speaker, I planned on moving our workout to the pavilion but an event
The call us Mr. Lungtastic!!!!
It was a ripe 29 degrees for the start of the workout, but it was either the boom box that Glory brought or the rising temps that started making those closes come off. Disclaimer COT Merkins (10) IC Squats 15 (IC) LBAC 10 (IC) Each Direction TTT 15 (IC) Now