Last week, Wilbur decided to do a Ruck working, the truth is, these are my favorite. I heard a PaX from F3 Greensboro would be Down Range and I figured, this would be the day to bring some easy pain. It was a crispy, cold 32 degrees. The PaX were
Category: Kingsport
Old School Q(school)
4 crazy souls got together at 5 to get in some extra credit before Etch brought the Q. 3 more decided to show for the, no running Q. It was COLD! DISCLAIMER Warm up SSH x my cadence Arm circles fwd, bkwrd Seal claps frnt, ovr hd Arm pretzel Raise
Murph Recovery – Mostly
6 PAX arrived to hit a little Murph recovery that occasionally got a little sideways. DISCLAIMER PRAYER COP Quick warm up SSH x 25 IC LBAC forward and reverse x 14 IC Merkins x 10 IC Mosey lap around the parking lot THE THANG The Q was somewhat impromptu but
Move Heavy Things
Low 30’s, 8 PAX ready to go. Mumble chatter ramped up as the Q progressed. DISCLAIMER PRAYER COP Quick warmup to try and get the work started. SSH x 10 IC Merkins x 10 IC TTT x 8 LBAC’s Forward/Reverse x 10 Chinooks x 5 THE THANG The Q was
Hangin with the Nantan
Disclaimer COP – Cheeks The Sticky Buns NETN F3 AO tour was completed this morning with a trip to Wilderness Road’s duck island. YHC and Cheeks have enjoyed getting to meet and catch up other PAX across our region. Today was extra special as we posted with our Nantan. Most
Back to Block Basics
Perfect chilly morning to get reacquainted with the CMUs. DISCLAIMER PRAYER COP Lap around the land bridge broken up by Motivators, Lunges, Merkins, and Mountain Climbers. THE THANG Block OHP 10 IC Block Bent Over Rows 10 IC Block Copperhead Squats 10 IC Block Kettlebell Swings 10 OYO Block Plank
Travelling 11s
4 intrepid PAX on the bitter edge of snow and rain DISCLAIMER PRAYER COP Mosey and dynamic stuff THE THANG A lap around the “DB Block” broken up by 11s AO Parking Lot – Merkin / Mountain Climber 11s Veterans Parking Lot – Squat Jump / Goofy 11s DB Main
Obligatory Post to Log Workout
4 PAX and it was cold DISCLAIMER PRAYER COP Can’t remember THE THANG Running with sandbags and other stuff CIRCLE OF TRUST PRAYER
Build-a-manmaker Ladders
Chilly temps, but no wind. 6 PAX de-fartsacked for the Little Debbie beatdown. DISCLAIMER PRAYER COP Mosey 1 lap around parking lot LBAC 8 IC LBAC Reverse 8 IC All Hail Zorg 8 IC Shoulder Pretzels 8 IC Claps 8 IC SSH 8 IC Merkins 8 IC Copperhead Squats 8
Ransome burpees & more
It was a chilly 28 degrees out this morning. 6 PAX showed up ready to work. DISCLAIMER PRAYER COP SSH IC x 20 Burpees OYO x 13 THE THANG Moseyed to band field . 2x each – Burpees, jump squat, merkins, mountain climbers & lunges 50 yard sprint & 50