7 eager PAX showed up and showed out on a humid seasonable Saturday morning requesting more cowbell… All that was available were coupons, humidity and some mumble chatter. DISCLAIMER PRAYER COP Motivator from 5 WMH TTT Mosey to the bridge for some LBACs, shoulder pretzels and overhead claps. We found
Category: Johnson City
Week of July 5th M, W, F at Underground
Monday – Humid and dry. Wednesday – HUMID. Friday – a perfect morning. DISCLAIMER Monday – Jar Jar, Wednesday – Ripcord, and Friday – Telegram were not professionals. PRAYER COP LBACs WMH Downward and Upward Dog SSH Others THE THANG Monday – (Pax – Jar Jar, Ripcord, Telegram) 10 minute EMOM
A deck of cards and 600% humidity
8 pax came to arrowhead under the weight of tropical humidity thanks to TS Elsa DISCLAIMER PRAYER COP Dynamic warmup around the track ssh, TTT, imperial walkers, sticky butt kickers, Abe vigoda, lbac, slow merkins, slow squat THE THANG standard deck of cards workout aces were a lap and joker
700 Club Revisit #therange
Disclaimer / COP – Sugar 18 PAX arrived for Sticky Buns tour stop #5 with Cheeks across the NETN F3 region. It has almost been 2 years since the 700 Club was brought to the Range by Rudy. Since then, there have been new PAX posting who needed membership privileges. Warm
The Ab Zone
It was in the 60s this morning as 11 PAX made a point to get out of bed early for a post-holiday get-back-in-the-swing-of-things. An overnight mention of octamerkins led to an audible later in the morning. DISCLAIMER COP SSH IC x20 Abe Vigoda IC x10 Sticky butt kicks IC
1776, July 4
Absolutely incredible day to have a 2.0 FNG and bring the burn! DISCLAIMER PRAYER COP LBC IC x10 – Reverse – Big Baby Arm Circles IC x5 – Reverse – Hillbilly Walkers- WMH – TTT THE THANG In honor of our country we completed a 1776, July 4th Smack Down
New Deck
Vacations have the numbers down but six PAX rolled into the gloom ready to do work on a balmy, humid 68 degree morning in East TN. DISCLAIMER PRAYER COP TTT – 10 IC Imperial Walker – 10 IC LBAC – 10 IC forward then 10 IC reverse Merkin – 10
Kilo by Kilo
10 pax exited their fart sacks to build their fitness brick by brick, or more aptly for today kilo by kilo. DISCLAIMER PRAYER COP Ponzi lap & Dynamic Stretches (side lunges, leg swings three ways). THE THANG 5 x 1k with 400m rest (walk, jog or combo). The pacing was
Kilo 5k fun at Ironhorse
Disclaimer COP – Sugar 5 PAX arrived on a pleasant 63 degree morning. The sunrise over the field at IH is always worth getting out of bed and not fartsacking. Warm-up Slow mosey around the field stopping at benches for these warm-up exercises SSH IC x 20 10 Dips OYO
Hee Haw’s Saturday Morning Block Party 6/19/21
5 motivated PAX met at Iron Horse on a warm, balmy Saturday morning to tote the blocks and sandbags around the park. DISCLAIMER PRAYER COP SSH x 20 WMH to L&R TTT x 10 10 Burpees OYO Warm Up Lap x 1 THE THANG 25 curls, 20 OHP, 25 Dips,