Weather: Wet, 37ish degrees F COP – Brownie Disclaimer Warmup HR Merkins x10 IC Mosey 1/2 lap around track. Hillbilly Walkers x10 IC Mosey 1/2 lap around track. Shoulder Pretzels x10 IC Mosey 1/2 lap around track. Pickle Pounders x10 IC Mosey 1/2 lap around track. LBC’s x10 IC Mosey
Category: Northeast Tennessee
Roll for Damage
March 23rd, 2018 Weather – Slight Chill at ~40 degrees, but no rain baby 11 Pax: Deepdish, Coldcall, Swingline, Crampon(R), Roadblock, Refill(R), Dandelion, Puff-Daddy(R),Penn-Seagal, Cathy, Honcho COT/Prayer – Roadblock Warm Up Stretching Side Straddle Hop x 20 (4 count in cadence) Merkins x 10 (4 count in cadence) Imperial Walker
F3 Merri-go-round
TIME: 0530 TEMP: 37 degrees DISCLAIMER PRAYER COP WARMUP: Merkins x10IC SSH x40IC Willie Mayes Hayes x10IC Merkins x20IC Imperial Squat Walkers x10IC Hillbilly Squat Walkers x10IC TTT x10IC Merkins x10IC Lunge Jumps x20 oyo Squats x10 (3 count Hold) Calf Raises x20 IC Merkins x10IC THE THANG F3 Merri-go-round:
Hidden Pain
Cold—dang it winter—you are drunk, go home. DISCLAIMER PRAYER—skipped it to demonstrate that prayer is not a requirement before the workout. COP Rolling start -> mosey around track to corner 1 -> SSH (10 IC) & LBAC (10 IC) -> mosey to corner 2 -> Imperial Walkers (10 IC) &
91 Merkins in Cadence and a Lot of Lunges
Mild and 52. DISCLAIMER PRAYER COP Side Straddle Hops x 10 IC, Merkins x 10 IC, LBAC X20 IC, LBAC Revers x 20IC, Merkins x 10IC, Imperial Squat Walkers x 20IC, Merkins x 10IC, Motivators 7 count, Merkins x 10IC, Bobby Hurley x 20, Merkins x 10 IC, Through the
Tunnel of Love
50ish degrees and a great morning to get after it. 5 PAX, Little Debbie on Q. DISCLAIMER PRAYER COP LLBAC x 10 RLLBAC x 10 Motivator x 10 Through the Tunnel x 10 THE THANG Simple circuit completed two rounds with each exercise separated by 5 IC Merkins. Person running
100 IC Merkin Mile with a little extra
The puddles remained from the night before but the gloom was actually clear for the 15 PAX who got stronger this fine, mid-50s morning. DISCLAIMER PRAYER COP THE WARMUP Merkins IC X10 SSH IC X15 TTT IC X10 Merkins IC X10 Willie Mays Hayes “IC”, 10 count each side LBACs
Today in History and picking on the French
16 Motivated Men (Including FNG Brexit) Showed up to welcome Spring on a glorious 51 degree foggy morning. DISCLAIMER PRAYER COP Warm-us are like Badges…We don’t need no stinkin’ warm ups. THE THANG We completed a series of exercises inspired by events on March 20th throughout history. 1413 Henry IV
It’s not really a rerun if different folks show up is it????? March 17th, 2018
Low 40’s, rain had passed, good morning to be outside. 4 HIM showed up to get some work done. I enjoyed leading this Q on Thursday so much I did it again today, different PAX so it was new to them! DISCLAIMER – Wilbur PRAYER – Wilbur COP 25 SSH IC, LBAC
If you go up Jacob’s Ladder, you gotta come down
TIME: 0700 TEMP: 43 degrees WEATHER: Air was thick with moisture but only a couple of sprinkles DISCLAIMER PRAYER COP Merkins x10IC SSH x30IC Merkins x10IC Star Jacks x15IC (3 count hold in the squated position) Lunges x15IC Merkins x10IC Jump Lunges 20 oyo (single count – 10 per leg)