9 doods showed up. Thankful for each one and for those with us in spirit. DISCLAIMER COP Insert information about the warmup. THE THANG With the amount I currently travel, the only way I can stay fit is to workout on the road. A Tabata workout has become my best
Category: Northeast Tennessee
Stair Action
The weather was once again a perfect 31 degrees. 7 Pax came out for some fun! DISCLAIMER COP Mosey to the stairs in the parking lot. TTT x10 Abe Vigoda x10 THE THANG Pax were split up into two groups, one group at each set of stairs. The reps were
Compounding geometric ladder
Crisp mid-30s and damp from the overnight rain showers DISCLAIMER – was provided although Donatello showed up after said disclaimer was provided PRAYER COP Motivator from 7 TTT (Abe Vigoda style) X 5 (IC) Abe Vigoda (IC) X 6 LBACs (IC) X 10, reverse X 10, Moroccan night club, cherry
Four Corners
10 Pax on a cool clear morning DISCLAIMER PRAYER Warm up COP 15 – Side Straddle hop in cadence 10 – little baby arm circles forward 10 – little baby arm circles backward The Thang 400m run Round 1 Corner 1 – 10 pushups Corner 2 – 20 sit ups
Leg Day Dora @ Iron Horse
18 PAX overcame the sack to put in some leg work on a brisk 36 degree January morning. DISCLAIMER PRAYER COP Motivators – From 7 Through the Tunnel – IC x10 Imperial Walker – IC x20 WMH – 10 count each side THE THANG PAX partnered up to complete a
30 minutes of Salt n Pepa
YHC picked up the Q on Monday eve. Then looked at the forecast and saw 40 and rain. Perfect for a Salt n Pepa Push it Q. DISCLAIMER 2 lap warm up dynamic stretching at goal line divide in to 7, 8, and 9 minute/mile push it groups. Indian run
1:4 @ The Range
9 pax endured the first boot camp Q from YHC since September. Weatherman called for rain and 44. We got dry and 54. No complaints. DISCLAIMER PRAYER COP SSH x 20 IC HR Merkins x 5 IC Hillbillies x 20 IC HR Merkins x 5 IC Imperials x 20 IC
AMRAP
12 Pac came out to some warmer weather (31 degrees instead of in the teens). I did this Q once before at The Range but decided to use it again with some modifications. DISCLAIMER PRAYER COP Stair lap. TTTx 15 Little baby arm circles x10. This got interrupted by a
Deck O’Cards
13 pax came on a cool morning in the gloom to get better. DISCLAIMER PRAYER COP Run to the amphitheater Merkins Lunges And a few other warm up exercises. THE THANG A deck of waterproof cards were brought out. Hearts represents burpees Diamonds represents Mercans Clubs represents Freddie Mercuries Spades
the most Okayest workout ever!
perfect 30 degree weather, 14 Pax. DISCLAIMER PRAYER COP motivator from 8, moseyed the long way to pull up bar area. 5 min abs 1 min of each of the following- mountain climbers,flutter kicks, side planks, LBC, and plank jacks. THE THANG 15 min AMRAP– 10 pullups, jog to last