7 PAX assembled at Arrowhead, for YHC’s return to Arrowhead. It was a cool 24 degrees but that did not deter the PAX from enjoying all that a Launchpad Q can bring. DISCLAIMERPRAYERCOPSide Straddle Hop – IC 50 Through the Tunnel – IC 10 Willy Mays Hays – 10 count
Category: Johnson City
Love Train
6 HIM came out on a beautiful morning to burn some calories and remove their love handles. DISCLAIMER PRAYER COP Imperial Walkers – Hillbilly Walkers – Willie Mays Hayes – Inch Worm – LBAC – Curls for the Girls THE THANG We started our with a LOVE dora – 50 Lunges
Swingline VQ 2.0
10 PAX came to pay tribute to Swingline who will be leaving Johnson City next week. YHC went digging deep into the backblast vault to uncover his VQ at Ironhorse back in October 2017. COP TTT 10 IC Abe Vigoda 10 IC LBACs 10 IC LBACs Reverse 10 IC Merkins
4 Corners of Suck
15 PAX overcame the sack and put in some tough work DISCLAIMER PRAYER COP SSH x41 (in cadence) Through the tunnel x 10 Willie Mays Hayes Imperial Walkers x15 Abe Vigota x15 THE THANG Station 1: 25 OHP, 25 Curls – Bear Crawl to Station 2 Station 2: 25 Squats,
Jail Cell Beatdown Anni Q
6 PAX showed up in the gloom (low 20’s) for a Honeysuckle led Anni Q. DISCLAIMER PRAYER COP Motivator from 8 TTT (IC) X 10 Abe Vigoda (IC) X 10 5 Burpees for the PAX losing count Imperial Walkers (IC) X 10 5 more Burpees for the PAX losing count
BLIMPS and Bin Jam
Decent Winter morning for 8 Pax to put in work, and have a little fun. DISCLAIMER PRAYER COP Through The Tunnel (10 IC) LBAC and Reverse (10 IC) WMH – 10 count left then right THE THANG BLIMPS at Track: (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25
To-Do-List on Tombstone Hill
8 PAX on a calm 29 degree Thursday morning turned out to do some stuff. Good work, men! DISCLAIMER PRAYER COP SSH x 40 TTT x 10 LBAC x 11 forward/reverse Shoulder pretzels x 20 THE THANG Starting at bottom of Tombstoner Hill do a complete set of exercises (listed
Phase 4 Beatdown
15 PAX gathered for a bromance beatdown by YHC in the warm 27 degree weather. DISCLAIMER PRAYER COP Slaughter Starter – 20 Burpees OYO SSH(IC) – 50 Little baby arm circles(IC) F&R – 16 Through The Tunnel – IC 10 Willie Mays Hayes – 10 count hold to each side.
4-Year AnniQ
It was 27 degrees but YHC didn’t feel cold. Maybe it was the lack of wind. Maybe it was the quick start to get the heart rate up. Maybe it was the 10 PAX who braved the weather and showed up for YHC’s celebration of 4 years in F3. DISCLAIMER
This is the title for today
5 pax realized with a quickness that the wind was cold today DISCLAIMER PRAYER COP Ssh abe vigoda imperial walker willy mays hays ttt lbac merkins THE THANG Mosey to playground for a ladder at the light poles. pole 1: 10 merkins. Pole 2: 20 flutter kicks. Pole 3: