Disclaimer 12 PAX climbed out of bed on a 68 muggy degree morning to put in some hard work. The kilo 5K is a beatdown introduced by Rudy several years ago and overtime has made its way to most – if not all – the F3NETN AOs. YHC has not
Category: Northeast Tennessee
3 Minute Tabatas
Pleasant, overcast morning as 12 PAX including an FNG put in some work. DISCLAIMER COP SSH IC x15 TTT IC x10 WMH 10 count each side Imperial Walkers IC x10 LBAC IC x10 forward and reverse mosey with coupon to playground THE THANG Tabata style high intensity interval training. 20
Out of This World…
11 PAX came out in 66 degree humid gloom to enjoy an Out of This World beatdown. The intent was to spell out ROSWELL UFO with 3 exercises for each letter (7/7/47). However, we didn’t get through it all. We were able to get in ROSWELL U… DISCLAIMER PRAYER COP
Wheelbarrows
I resurrected my 60th birthday Q for a wheelbarrow team workout. Thanks to the men who shared their sweaty work horse wheelbarrows. 12 PAX enjoyed a wonderful 62 degrees and clear.DISCLAIMERPRAYERCOP25 SSH10 TTT2 Willie Mays10 pickle pounders10 heels to heaven40 Little Baby Arm Circles. 20 Cherry pickersTHE THANGWITH Wheelbarrows mozy
Track & Field Ladder
Pleasant Summer morning, high 60’s, perfect day for a run Q’d by Honeysuckle. 19 PAX (17 runners and 2 IPC – Jar Jar & Charmin) DISCLAIMER PRAYER COP We stretched and warm-ed up with a Ponzi lap (Ponzi never showed) then some dynamic warm-ups on the field. THE THANG Ladder:
4 Stations for the 4th of Juy
Beautiful morning for 5 PAX to watch the sunrise. One of our PAX was a visitor from Knoxville, “Brick.” DISCLAIMER PRAYER COP Motivator from 5 – Willie Mays Hayes – Siglinator from 5 THE THANG PAX had 4 stations around the track. Once a PAX arrives at the first station,
1776 Freedom Q
A 64 degree morning welcomed 11 PAX to the Range for a 1776 inspired Q to celebrate our freedom and our commitment to pushing to get the work done. DISCLAIMER PRAYER COP Through the Tunnel x 10 WMH (right, center, left) hold for 10 Mosey up to the gym parking
Lots of running with a few stations
10 Pax came out for my 4 year anniversary Q. DISCLAIMER PRAYER COP Didn’t have much time for the THANG so the warmup was minimal. Motivator from 6 THE THANG We started at the track with Station #1. Run around the track, turn right at the softball field, back up
A little bit of Mosey in My Life.
12 Pax arrived at the AO in 70 ish degree clear skies. Welcome to visiting Pax El Chapo (F3 Raleigh) DISCLAIMER PRAYER COP TTT – IC x 10 Merkins – IC x 10 Mosey up Little Ln. to the parking lot outside of New Topper Palace: Willie Mays Hayes –
Whiplash 28th Birthday Run Q
Forecasted storms held off so that 11 PAX could increase their fitness without getting wet. DISCLAIMER PRAYER COP Warm Up Lap High Knees to the 20 & back Butt Kickers to the 20 & back Karaoke to the 20 & back THE THANG Since YHC was turning 28, PAX would