WEATHER – 61 degrees with a nice breeze DISCLAIMER PRAYER WARM UP Sumo Squat Calf Raises – IC – 15 Diamond ‘Merkins – IC – 15 SSH – IC – 15 THE THANG Suicide sprints with 15 of each exercise following each sprint Burpees Dips ‘Merkins Plank Jacks Crab Jacks
Category: Northeast Tennessee
Great morning for a jog
It’s hard to call it the gloom when it’s 60 and clear, but 17 pax showed up to put in some work either running or under a rucksack. DISCLAIMER PRAYER COP A few stretches and a Ponzi (who NEVER showed) lap. THE THANG Run to the skate park, divide into
Four Corner Solute!
TIME: 0700 TEMP: 66F DISCLAIMER PRAYER COP Merkins x10IC Motivators from 10 TTT x10IC Willie Mayes Hayes x10IC LBAC x15IC Cherry Pickers x15IC Cherry Droppers x15IC LBAC x15IC in reverse Indian Run (2 Laps around the track) THE THANG Four Corners (cones at the bends) Merkins (Single Count) Big Boy
Reliving the Launch
Over two years ago, YHC experienced his first dose of F3 courtesy of Ranger, Field Goal, and several other traveling SC PAX. On that day, F3 NETN was officially launched. YHC couldn’t recall the exact details of the Q, other than recalling Ranger led merkins about every other exercise. This
Arrowhead Tour 2.0
5 PAX came on a cloudy but pleasant 70 degree morning. The sixth Q of this week. It’s probably good that nobody in attendance did all six workouts this week. DISCLAIMER PRAYER COP SSH x 15 IC (We did not do the Cheerleader b/c QIC didn’t practice it ahead of
Steam at the Boilermaker
Seventeen PAX made their way to the innagural soft-launch of the new high-intensity AO—The Boilermaker. I can’t speak for anyone else, but I was smoked, which is kind of the point of a high-intensity AO. DISCLAIMER—Point of emphasis given the nature of the workout. PRAYER THE THANG (A) Dynamic warm-up (Jog,
Elivis and a double Dora
22 pax welcomed YHC as an unknown guest q for a double Dora on tombstone hill on the hallowed grounds of Iron Horse. Little did we all know that we would welcome Elvis this morning too. I won’t say which pax was graced by the king of rock n roll,
1776
7 PAX rolled out of the fartsack for a HUMID Little Debbie-led celebration of our nation’s birthday that may have taken 4/3 of our normal time. DISCLAIMER PRAYER COP Star Spangled Banner 10 IC Stir the Pot Matt Biondi 10 IC Copperhead Squat 10 IC Alabama Ass Kickers Billy Run!
It Takes a Village
9 PAX gathered in the sultry gloom for a little community Q. There’s a saying that it takes a village…sometimes that also applies to ensuring everyone gets a turn in spreading the pain! DISCLAIMER PRAYER COP Immediately drop down for 30 mountain climbers. Hopped up for LBAC’s forward, 12 IC,
6/30/18 Goat Cheese CV Birthday/VQ
It was a beautiful Saturday morning at Arrowhead for my first Q in honor of my birthday (27th on July, 2nd, hence the 9 reps x 3 theme). 6 men showed up plus myself gave us a total of 7. Some familiar faces and some new ones, all ready to