15 Pax put feet on the floor and showed up to put in work. Temp 55 ish. DISCLAIMER – Not a professional, abide COVID 19 rules PRAYER COP YHC had to convince one Pax to skip a rest day to post by incorporating Burpees. 10 Burpees OYO (For Charmin) 5
Category: Northeast Tennessee
DORA’s Kettlebell Suck 6/9/20
14 PAX endured some good ole fashioned suck with a DORA. DISCLAIMER PRAYER COP SSH, Frankensteins, LBACs THE THANG Mosey to Tombstone for Dora Dora Included UHAULs, BBSu, and Kettlebell Swings Curls, Gas Pumps, and Goblet Squats (for those who were ahead) CIRCLE OF TRUST PRAYER ANNOUNCEMENTS Convergence 7/11 at
Gold Dust VQ
16 PAX came together on a beautiful 57 degree morning ready to put in some work for Gold Dust’s VQ intended to work all parts of the body without killing any one part while also mixing in some cardio. PAX were able to log between 1.75 and 2.50 miles during
The tractor pull
11 doods. Optimal weather. 53 and clear. DISCLAIMER PRAYER COP Bodies got woke. THE THANG Cones every 10 yards or so. Start at Cone 1 – do 2 reps of each exercise. Carry coupon to Cone 2, 4 reps of each exercise, to Cone 3, 6 reps, etc., Count up
Everest and 21s
18 PAX including FNG Herb DISCLAIMER PRAYER COP Slaughter Starter THE THANG Mosey to Tombstone Hill. -Everest Up, Bear Crawl Down x2 21s. -1 Hand Release Burpee, run to top, 20 Squats MARY Wave of Merkins. Made it to 6 before time was called. CIRCLE OF TRUST PRAYER MOLESKIN ANNOUNCEMENTS
IV Parking Space Ladder
Six PAX showed up – including a strong (and welcome) return from Grizz. It was a beautiful morning. DISCLAIMER PRAYER COP HR merkins – 10 IC Hillbilly squat walkers – 10 IC LBAC – 10 IC; Overhead claps – 15 IC; Seal claps – 15 IC; LBAC in reverse –
Increasing Reps and Hills
There were 7 Pax that showed up on a warm Friday morning to sweat! DISCLAIMER COP 10 burpees OYO SSH x20 TTT x10 Imperial Walkers x15 Willie Mays Hays 10 count each side and 10 count center. THE THANG The exercises were as follows: 5 Burpees 10 V ups 15
The Hill goes to Mountcastle Hills
YHC’s been wanting to take the PAX to the Mountcastle Hills part of town to do the Ridgemont Rd – Hillside Rd – Rotherwood combo pack. Today was that day for 11 PAX while 4 PAX stayed back for IPC work. Weather: ~58 degrees and dry DISCLAIMER COP Ponzi lap
Human Frogger
It was a beautiful morning. The weather was perfect for a nice Immortal Station beatdown. Many of our PAX were traveling, so the small crew took a run down Main St. DISCLAIMERPRAYERCOP SSH X 20 IC LBC X 25 OYO IW X 20 IC LBC X 25 OYO MERKINS X
AO Tour for One
Cool, low 60s. Great for a workout. COP Hamstring stretch and butt kicks THE THANG Run approximately one mile around the AO. Stop at two places: Monkey Bars 10 Chest Dips 10 Pull-ups Pavilion 15 Merkins 15 Freddy Mercuries IC Rinse and Repeat MARY None