A balmy 32 degree and soggy morning welcomed 9 PAX to the Ironhorse for some mid-week work. DISCLAIMER something about QIC not being a professional and the warmup about to prove it….. PRAYER COP Warmup; through-the-tunnel (nice and slow, for my old joints) in cadence to 10 Hillbilly walkers, in
Category: Northeast Tennessee
Res Ipsa Loquitur
17 energized PAX arrived on a pleasant morning for February (low 30s) for a simple Q that would keep heart rate strong. DISCLAIMER PRAYER COP Slaughter Starter – 20 Indian Run 1 Lap TTT- 15 IC LBAC – 15 IC Reverse LBAC – 15 IC THE THANG Pax each had a partner.
B.O.M.B.S. away!
35ish degrees. No wind. No rain. No snow. No problem. 5 PAX (1 FNG). Little Debbie on Q. DISCLAIMER PRAYER COP 1 Lap Mosey LBAC (10) Reverse LBAC (10) High Knees (30 seconds) Butt Kicks (30 seconds) Abe Vigoda (10) THE THANG B.O.M.B.S. – Two PAX work together to complete
“Top Shelf” Tour of Downtown
13 PAX and 27º for a “Top Shelf” tour of downtown Johnson City. DISCLAIMER PRAYER COP Through the Tunnel 10 IC (Slow, like an actual stretch. Ahem.) THE THANG For today’s Q, we took a “top shelf” tour of downtown Johnson City, starting out from Founders Park, heading up and
Arrowhead AO Tour with 16 degrees of Fun
Nine brave (yet cold) PAX (4 over 50) braved the 16 degree morning at Arrowhead. At least the shovel flag was drooping. We were NOT! DISCLAIMER PRAYER COP SSH (IC) X25 Willie Mays Hayes X20 seconds each leg Through the Tunnel (IC) X15 LBAC (IC) X15 each way Shoulder Pretzels
Dora does a Strip Tease on Tombstone Hill
10 Most Excellent Men braved the somewhat cool 19 degree morning to get better DISCLAIMER PRAYER COP SSH (20) IC LBAC (20) IC Both Directions Imperial Walkers (20) IC TTT (15) IC Mosey to the Hill for a little Dora Action THE THANG With Sandbags in tow, we began what
Battle Drill
19 Degrees, Windy and Icy this morning in Kingsport 3 pax, 1 was a FNG we welcomed to the group, and explained what we do. DISCLAIMER PRAYER COP Army PRT Preparation Drill all in cadence reps x5.. bend and reach rear lunge high jumper rower squat bender Windmill prone row
Prairie Dog Express
Compared to previous mornings 30 degrees seems very warm for the group of 13 that posted. DISCLAIMER PRAYER COP SSH (30) IC TTT (20) IC LBAC (20) IC Both Directions THE THANG YHC decided to recycle a previous Circuit training event, but increasing the weight of the coupons that were
DORA 1, 2, 3,……. help me out with 4 Grillz
QIC- Peterbilt 7 PAX Clear around 29ish. DISCLAIMER PRAYER COP Little Baby Arm Circles- 10 IC Little Baby Arm Circles in Reverse- 10 IC Willie Mays Hays- 10 IC Motivators from 5 Hillbilly Walkers- 10 IC Mosey around Pickup Lane THE THANG Last night I was trying to help my
Calling an Audible
It was cold, snowy, and slick this morning at good ole’ Iron Valley. Five men made the journey during snowmaggedon to put in the work and get better. DISCLAIMER PRAYER COP Little Baby Arm Circles (10 IC) Little Baby Arm Circles Reverse (10 IC) Through The Tunnel (10 IC) Arm Pretzels