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
Category: Johnson City
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,
Finally after 2+ Years!
Absolutely beautiful morning for 7 PAX, including long lost @Brownie, to get a smack down. After 2 years of EH by many, we finally got Kit-Kat and Gallagher’s dad to come join us! Welcome Osteen! DISCLAIMER PRAYER COP WMH, TTT, LBC THE THANG Set out 7 cones about 10 yards
AOQ has to pick up a last-minute Q.
3 Pax made a really hard choice on a Friday of a long week to roll into the gloom at 5 am. The temperature was 57 degrees with a humidity of 82%. DISCLAIMER – Jar Jar is not a professional. Everyone was there of their own free will. PRAYER COP
Titan’s Curse….. or curse of the leg gods, whichever.
Holy cow what a perfect morning to absolutely destroy our legs. I mean seriously!!! temps near 50, not too much humidity, slight breeze. 5 PAX with something to prove laid it out this morning. DISCLAIMER PRAYER COP SSH X 10 IC WillyMH- 10 count each side Slow Squat x 7
Over the mulch
It was a chilly 55°. 8 pax join the fun realizing that a giant mound of playground mulch was dumped not too long ago that has yet to be spread.DISCLAIMER COP Soccer-style step ups on the block ICx10 TTT ICx10 Sumo squat x 10ct Sticky butt kicks ICx10 LBAC x10
Celebrate with burpees
15 pax showed up for a cool summer morning workout DISCLAIMER PRAYER COP Motivator from 4 (alot better than 10) Through the tunnel to 8 (cadence was questionable) THE THANG Mosied to SH football field for a burpee celebration. Start on goal line jog to 20 yard line – 2
WEEK 3 Who’s NEXT Challenge Titan’s Curse
5 Pax, humidity 96% (Temperature doesn’t really matter when the humidity is so high, but let’s say it was about 68 degrees) DISCLAIMER PRAYER COP Merkins – 10 IC LBACs – 10 IC Forward and Reverse Merkins – 5 IC THE THANG Titan’s Curse: 1/4 mile 10 Monkey Humpers 20
10, 20, 30 Problems
What a beautiful morning to suffer some upper body punishment with a visit from a much missed IH vet. Hope to see more and more of you again Whoopi. I promise to do more than 10 things during COP next time. DISCLAIMER PRAYER Keep us free from injury and bless