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
Category: Northeast Tennessee
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
Doing Hard Things
7 PAX gathered to do hard things to start their weekend on a cold gloom that seemed to get colder as we went.DISCLAIMERPRAYERCOPTTT X 10 IC QUAD, ITB, CALF STRETCH, SSH X 12 IC, BURPEES X 10 OYOTHE THANG INDIAN RUN FROM WETLANDS PARKING LOT TO OUT PAST THE TUNNEL
@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
Light Cardio
10 doods gathered for a workout. What’s important is that Pecan Pie is in store for the Boilermaker tomorrow, so I wanted to keep it light today. DISCLAIMER PRAYER COP Light Cardio means SSH. Motivator from 10. Then some other stuff. THE THANG Thang 1. Mosey to parking lot. Using
Suicides & Stations
11 Pax showed up in the cold crisp gloom. DISCLAIMER PRAYER COP SSH x 25 IC TTT x 10 IC WMH – 10ct each side 2x High-knees half way across parking lot, butt-kickers last half THE THANG Pax paired up and rotated through 4 stations with increasing reps each circuit.
+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