40 degrees – 8 pax 2 warm up laps – dynamic and static stretch OYO THE THANG Run 4 Laps at Race Pace / Run 2 Laps recovery pace Run 2 Laps race pace / Run 1 lap recovery pace – Repeat for 2 sets total Run 1 lap at
Category: Johnson City
Pavlov’s Dog
In the gloom at 28 degrees group of 6 men took on the burpee challenge. YHC put forth the simplest Q. Run and burpees. DISCLAIMER PRAYER COP The Motivator from 7 LBAC x 10 with reverse Mercans x 10 The Thang The Thang was pretty simple. Run a little bit
ABCs Return to Iron Horse
5 PAX arrived at Iron Horse on a brisk 45 degree morning for some ABCs in King Commons. QIC was hopeful for a better turnout to give IH a solid start on the burpee challenge but those who showed would put in the work to get started right. DISCLAIMER PRAYER
@Jobs – “Arrowhead never closes”
The Darlington crew came out for a great workout to classic 90’s music. DISCLAIMER PRAYER COP LBC, Arm Pretzels, TTT, Willie Mays Hayes, Imperial Walkers, Hillbilly Walkers THE THANG 11’s – Wall Step and Flutter Kicks (4 Count) Dora 1-2-3-4 – One Pax runs Bernie Sanders up to the last
Mini-Spartan 5K+
18 PAX representing four AOs (The Range, Arrowhead, Iron Horse, and Immortal Station) gathered at the Range on a 25 degree morning on November 18 to work their way through multiple obstacles in pursuit of 3.1 miles (or more) for the #NoExcusesNovember mileage race. Many PAX logged a 5K+ for
Pythagoras says, “Don’t Count!”
Perfect 32 degree morning. 8 pax agreed. Workout focused on correct form… quality over quantity. DISCLAIMER PRAYER COP Warmup – an assortment of usual warmup exercises, with some dynamic warmup mixed in. THE THANG Pretty much, keep running around the Pavillon doing 4 exercises each lap for 10 minutes. After
The Chase
Mid-30s and dry for an idea I ran past the 2.1 and 2.2. They both thought it “sounded like it would work”. So 14 pax (minus the ruckers) did it like this… DISCLAIMER COP Easy two laps. Find a partner who is about your speed during the 2-lap mosey. THE
+1 / +4 – X 5
9 pax – mid 30’s COPSSHIC x 20, Slow Squat IC x 10, SSHIC x 19, IWIC x 15, SSH IC x 15, TTTIC x 10, SSHIC x10, MerkinsIC x 10, SSHIC x 5THE THANG4 supersets of +1/+4 each set up to: 1-4, 2-8, 3-12,4-16,5-20 – run .10 mile between
90’s Themed Musical Dora
6 Pax came out ready to put in the work and listen to some great tunes. DISCLAIMER PRAYER COP Downward Dog while stretching the hamstrings, then out into a plank hold, then into an upward dog. Mosey lap that included butt-kickers, high knees, quick feet, and a light jog. Repeat
Variations
It was 43ºF, it was dry, and the wind had a bite on it. 11 PAX squinted their eyes, leaned forward and embraced the gloom. DISCLAIMER COP Motivator from 6 TTT IC x10 WMH IC x5 bounce with me Sumo stretch x10 sec Imperial walker IC x10 H*******y walkers IC