Conditions: Low 70s and partially cloudy Disclaimer Prayer COP 10 Burpees OYO 10 LBACs IC both ways 10 Hip Rotations OYO each way 10 Knee and ankle rotations OYO each way 10 TTTs IC – “Take notes Kardashian,” 2A 10 Windmills IC The Thang Ten Rounds of: 10 Merkins 10
Category: Johnson City
F3 Field Day at Arrowhead
Weather: Perfect…low 60’s plus lights were on BOM Disclaimer Prayer Warm Up: SSH x15 IC TTT x10 IC Willie Mays Hays x10 IC Hillbilly Walkers x 15 IC Slow squats x10 IC The Thang: 16 Pax posted to an illuminated Arrowhead to take put in some work while most are
I’m sorry for what I said during burpees!
Weather: Beautiful, upper 50s 0525 – Friendly neighborhood BURPEE TRAIN. Several PAX joined the group as the train rolled by. It was at this point that YHC considered skipping the warmup, but then decided to press on as planned. COP – Brownie Disclaimer Warmup Merkins x10 OYO Hillbilly Walkers x20
Super Morning for a Super 21
Time: 5:30am Temperature: 57 degrees and awesome Lights: Dark Welcome/Disclaimer/Prayer Warmup I apologized to the PAX in that I feel like I’ve cheated them and disrespected the Slaughter Starter. In looking through the Exicon to my shame I discovered it’s 20 Burpees OYO not 10. Therefore: Slaughter Starter: 20 Burpees OYO
Accelerate
Monday run group reboot part deuce. Seven men (2 first time run group posters) make it out to The Hill for a rebooted run group. Beautiful morning—perfect weather. Disclaimer Prayer The Thang: YHC was moving a little slow so I didn’t get a chance to go though my normal dynamic
DIESEL TORQUE
Weather: Soggy. Temp in the upper 50’s. Perfect weather for some work. At Coffeteria, Donetello likened today’s workout as a diesel workout… we never really got the engines red-lined, but that wasn’t the point. Today’s workout was about torque. Low gear, high weight diesel torque. The QIC has had his
3rd time is the charm….or the pain
Weather: 60 and perfect 21 PAX showed up motivated and packing blocks to enjoy a beat-down. QIC was delivering Q #3 for the week and was highly motivated by the lack of any PAX signing up for said Q. COP – Rudy Disclaimer Prayer Warm-up Run the track stopping
IronHorse Murph Miles
11 PAX met a modified Murph this morning, some being introduced to Murph for the first time. For others…this wasn’t their maiden voyage. With the real deal Murph coming up on Memorial Day and the announcement of a 1-mile AYG race in JC on June 7, it seemed fitting to
Murph teaser with a burpee bonus
Weather: 52 with a 90% chance of rain (which the Lord held off until COT) 17 PAX ignored the meteorologist and showed up in the gloom to put in some work COP – Rudy Disclaimer Prayer Warm-up TTT – 15 IC LBAC – 15 IC LBAC (reverse) – 15
Bad Intentions
YHC has not been on the Q at Iron Horse for a quite a while. I wanted to reintroduce myself, just in case the Pax had forgotten. The Disclaimer sums up my intentions—they were bad. Disclaimer—Gentleman, I am not a professional, but I do intend to kick my own