Weather: 44 and GLOOMY 13 PAX made the more difficult choice and showed up in the gloom to put in some work. Literally, several said that today it truly was the gloom. No lights and foggy. COP – Jar Jar Disclaimer Prayer YHC was thinking about hopping on the Q
Category: Johnson City
Parking Spot Throw-down
Weather: 48 and perfect 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 SSH – 15 IC TTT – 15 IC LBAC – 10
Post-Presidents’ Day Beat Down
Weather: Calm, 50s COP – Brownie Disclaimer Warmup Merkins x10 OYO LBAC x15 IC (forwards) “Michael Phelps” TTT x15 IC LBAC x15 IC (backwards) “Michael Phelps” Sqauts x10 OYO Merkins x10 OYO Lunges (each leg) x10 OYO Dips x10 OYO The Thang (OYO) 52 Card Pick-Up! Diamonds – Squats Hearts
To lunge or not to lunge? 28 Pax will decide
Twas a warm Saturday morning @ 41 degrees. YHC noticed the attire is starting to look more like a scene from Baywatch!!! COT Disclaimer Warmup: LBAC (IC) 15 both directions Followed by a visit from our Burpee Train TTT (IC) 15 The Thang: The theme of the day was a
Stop the Press – We’re Gonna Run
Conditions: Clear and 30 27 PAX in an unofficial weekday convergence of Iron Horse and Arrowhead showed up in the gloom to put in some work and show local reporter what we’re all about. Disclaimer Prayer—Kardashian The Thang: SSH (15 IC) DQ (15 IC) IW (15 IC) HW (15 IC) Merkins (10
Valentine’s Day fun w/ a GPS plot twist.
13 men for a 27º, cardio-heavy, Valentine’s Day GPS plot twist. DISCLAIMER PRAYER COP Side Straddle Hops 100 IC Merkins 10 IC THE THANG Mosey counter-clockwise from amphitheater, working each of 11 stations as you meet them. Station 1 – Bear Crawl. 30m out. Station 2 – Grapevines/Karaoke. 10m out
Happy Valentines Day From The Ladies
13 Johnson City PAX (+1 FNG) landed at AO Arrowhead on a crisp 27 degree morning to get some VD love from the ladies. 0530 DISCLAIMER/PRAYER, mosey to the back 9 to warm up a little. COP: windmills, little baby arm circles, through the tunnel, flutter kick, American hammer (all 10-15x
Revisiting F3JC Day 1…with golf balls
Fore!!! 19 PAX (1 FNG) endured a run heavy, golf ball carrying workout in the gloom this morning. Donatello and YHC noticed late in the week that the Q sheet was empty for today. We decided to use Ranger and Field Goal’s Q from day 1 of F3 Johnson City 8
And they called him Horton
Weather: 38 with a chance of snow 8 PAX gathered on the backside of Arrowhead for a P90X inspired cardio burner with a little added weight. COP – Rudy Disclaimer Prayer The Thang PAX were provided a 10lb and 5lb weight which would be used during the
Plank You Very Much!
Time: 0530 AM Temp: 39 degrees and dropping Weather: wintry mix…fun for all DISCLAIMER COP WARM UP SSH x40 IC Imperial Walkers x20 IC Hillbilly Walkers x20 IC TTT x15 IC Squats x20 IC LBAC x10IC LBAC x15IC Rev. (lost count…sorry guys) Shoulder Pretzels x 20IC THE THANG PLANK (90