A perfect morning for some work DISCLAIMERPRAYERCOPSSH x15 IC grab coupon and mosey to playground for rest of dynamic warmup THE THANGWarm up by in: 3 rounds 200M jog 15 kettlebell swings 12 lunges 9 BBSU’s 4 rounds: 16 squats w/coupon 8 merkins 16 American hammer 8 broad jumps 200M jog bonus
Category: Johnson City
A Few Easy Movements
YHC apparently confounded the pax of Iron Horse with a basic ladder in the 57 degree clear gloom. DISCLAIMER PRAYER COP SSH x20 IC TTT x 10 IC LBAC x 15 <> LR leg up Merkins x 10 IC IW X 15 IC THE THANG Take a deep breath, it’s
I Promised No Running
5 PAX showed up in the crisp 48 degree morning. DISCLAIMER PRAYER COP Motivator from 5 TTT IC x7 Imperial Walkers IC x15 LBAC X10 RLBAC X10 OH Claps X10 THE THANG PAX carried coupons to the skate park via OH Carries and Suitcase Carries in cadence. Once we arrived
BLI–>MPS
Decent Fall morning for 13 Pax to put in work. DISCLAIMER PRAYER COP Through The Tunnel (10 IC) LBAC and Reverse (10 IC) WMH – 10 count right then left THE THANG Part 1: Modified BLIMPS at Track: (Burpees, Lunges, Imperial Walkers, Merkins, Plankjacks, and Squats). One runner runs half
Emeril Lagasse would be proud!
Perfect clear early fall morning and 6 PAX were ready to take a downtown tour. DISCLAIMER PRAYER COP Motivator from 5, Through the tunnel, and Willie Mays Hayes THE THANG A very simple concept, every time the Q called BAM!; Pax would do 10 burpees, 20 LBC’s, and 20 ‘Merkins.
Road, Field, Stadium
Upper 40’s, crips fall morning, 11 PAX (3 Ruckers) DISCLAIMER PRAYER COP We stretched a bit and ran a Ponzi lap. THE THANG The Classic Rudy 5k (double campus loop) followed by symmetrical field suicide ladders alternating with COVID modified stadium run.
The Messy Middle (aka Day 2)
The attendance was 4 strong on a brisk Wednesday morning on last day of September. DISCLAIMER & WELCOME/INTRODUCTION I was recently listening to a podcast by one of my favorite writers, Brene Brown. If you don’t know her work, she is a social worker who researches shame, vulnerability, and resilience.
Floorboard Q
Beautiful morning for 6 PAX to get a great workout in before we watch the Vols beat up on Missouri! Since no one was on the Q, I pulled some old Q papers from my floorboard in my car and recycled them for a Q DISCLAIMER PRAYER COP LBC –
Murder Bunnies at Ironhorse
Disclaimer COP – Sugar Cool 50 degree morning. 11 PAX arrived with blocks where the week 4 IronPAX Challenge awaited them…. Murder Bunnies found their way to Ironhorse. Warm Up SSH 20 IC Merkins 10 IC LBAC 12 IC LBAC Reverse 10 IC TTT 10 IC The Thang Mosey to
#NotNotRunClub
Weather was perfect for a great day of running for 11 PAX who put in almost 2.5 miles along with a bunch of other exercises. DISCLAIMER PRAYER COP LBC – TTT – Willie Mays Hayes THE THANG We ran around the AO and when you got to each stop you