1 PAX showed up on a mild, wet, windy Christmas Eve with a few Q options. After double checking the time/day to make sure I was at the right place, YHC chose to put the legs in motion for some good cardio while missing his brothers, and remembering those who
Category: Johnson City
Twelve Intervals of Christmas
10 pax for a 12 days of Christmas themed Q with a good but of running. Weather 28ish degrees, dry and clear. This is how it went down… DISCLAIMER PRAYER COP SSH x 25IC HW x 15 IC IW x 15 IC Slow Squat x 15 IC Merkins x 10
F3 Wisemen
6 Pax showed up for a cool 32-degree morning. DISCLAIMER PRAYER COP Get Warm Lap around the track WMH – 10 count each side TTT – 10 – IC SSH – 10 – IC Downward Dog, Work on stretching the calves, into 10 Merkins OYO, into Lunge stretch each leg
Hee Haw’s Regifting at Girls Inc. Hill
4 Pax showed up on a brisk, breezy, dry Tuesday AM at Ironhorse to do some good work. Great job, men! DISCLAIMER PRAYER Warmup: 21’s (with a 10 burpee penalty flag), WMH 10 count ea side, TTT x 10, and a round of BLIMPS (5 burpees, 10 lunges, 15 imperial
A Griswold Christmas
5 Pax showed up in the gloom for a normal 0500 start. A slight breeze made the 40 -39 degrees feel a little closer to 33 degrees. DISCLAIMER PRAYER COP SSH – 10 – IC WMH – 10 count each side TTT – 10-IC LBACs – Forward and reverse 10
12 Hills of Christmas (well not quite)
40 degrees, gloomy, dark, dank. QIC – Honeysuckle DISCLAIMER PRAYER COP We stretched a bit THE THANG Since the track was locked, we moseyed to the Range lot. 100 yd sprint across the Range lot then back 1 lap around the Range lot 1 trip up the Range hill R&R
At the Playground
25ºF as 3 PAX were healthy and willing to post. DISCLAIMER COP Imperial Walkers ICx15 Through the Tunnel IC x10 Seal Claps IC x10 Slaughtivator THE THANG Ruck a long way to the playground (not the long way, but a long way). Stop half -way for 10 kettlebag swings. At
An Early Christmas To Ironhorse
Disclaimer COP – Sugar A chilly 25 degree morning didn’t keep 7 PAX from getting out of bed and from putting in some work to stay warm. YHC will be out of town all next week and wanted to give Ironhorse an early Christmas Warm Up Motivators from 7 Abe
Not Your Mama’s Bingo – Day 2
7 Pax put their feet on the ground and came out in the cold to play some F3 style Bingo at the Range. Sugar enjoyed day 1 so much that he came back for a second beatdown. DISCLAIMER/Prayer COP – Culture Club Warm Up Mosey up and back – then
39th B Day Q
10 doods got together for the PBS birthday Q. DISCLAIMER PRAYER COP Introducing The Slaughtivator(R) : The Motivator from 6, with the equivalent number of burpees at the end of each of the 4 motivator movements. A combination of the Slaughter Starter (21 burpees total) and the Motivator. THE THANG