10 Pax – Humid DISCLAIMER PRAYER COP 1 Ponzi Lap, 15 slow squats IC, 15 IC SSH, 15 DQ’s IC – 4 min mosey THE THANG 1 min race pace up hill w/ 1min 30 sec recovery pace down hill x 4 2 min race pace up hill w/ 3
Category: Northeast Tennessee
Burpee PT Test…..Again….
Great late summer morning with comfortable temps. Perfect morning for some PAX to challenge themselves to a the PT test. DISCLAIMER PRAYER COP TTT (IC) X 7 WMH X 10 sec each side LBACs (IC) X 10 each direction THE THANG The PAX were provided they opportunity by YHC to
It goes to 11, so this Q is 1 better than a normal Q
18 Pax came to Iron Horse this morning to get better. Temperature was in the mid-60s. Sadly, the humidity was NOT that low. I missed the sign up for my 1 year anniversary Q in late August, but such is life. Who needs a special occasion to jump on the
4 x AMRAP
3 PAX showed up on a perfect Saturday morning to put in some work DISCLAIMER PRAYER COP TTT -10 IC WMH – 10 right then left LBAC – 10 IC LBAC Reverse – 10 IC Merkin – 10 IC THE THANG Inspired by a recent Men’s Health article, QIC decided
Lonely Trip on the Wilderness Road
Backblast from Saturday September 15th. Muggy Morning. The Q was the lone participant. DISCLAIMER PRAYER COP Waited until 7:07 for someone else to show. Since no one did we went to plan B. Being the only one in attendance gives the Q some flexibility. Strapping on a 35# ruck and shouldering
Rainy day burpee beat down
13 men rolled up to get swoled up in dat gloom. It rained enough to soak everyone to the bone, and then a little more to ensure that Donatello was obliged to complain about it. We ended up making it all the way to set 5 (modified a little) which
4.38 and some stairs
10 runners and 4 ruckers rolled into The Hill to kick Monday in the teeth on a drizzly, humid 60 degree morning. DISCLAIMER PRAYER COP WMH – 10 each leg TTT – 10 IC Dynamic warm-up Warm-up lap (Ponzi had arrived so we weren’t sure what to call the lap??)
All Fun & Games
20 of the Johnson City faithful gathered at Arrowhead for a 0600 game of cards on Saturday the 15th of September. Ironhorse was closed for the day due to the TriCities 1st Annual TriPride parade using Founders Park for the event. So, Arrowhead served as a fine, dark location to
Interval Training Trice as Nice
TIME: 0530 TEMP: 68F DISCLAIMER PRAYER COP Squats x15IC Merkins x10IC SSH x30IC TTT x10IC Two Laps around Carpool Circle THE THANG Separate into groups of three and spread out approximately 5 yards apart. Mark positions with a cone. Three stations, three exercises, one minute intervals, three cycles a round. Round
9.13.18 Wilderness Rd
DISCLAIMER PRAYER COP 25x SSH 10x Squat for stretch F/B Arm Circle IC 10x TTT IC Mosey x2 THE THANG Keep it simple- Start at 20x, go down 1 rep after each rd (finished through 17x) Row Front squat Curlz fir gurlz Hang clean Thruster 1x Sprint to end of