Drizzly Morning High 50s COT The Warmup The Motivator from 7 Willie Mays Hays-15-IC TTT-15-IC Mosey around the track for one lap 50% speed in the corners and 80% in the straightaways. The Thang The Square- 4 cones 25yds apart Start at the first cone and high knee to the
Category: Northeast Tennessee
Bears with blocks come
20 PAX (1 FNG) came out on this perfect, mid 60 degree day. Warm-up: Thunderstruck (side-straddle hops w/ high knee jump on “thunder”) Bring Sally Up (high to low plank) The Thang: “Welcome to The 700 Club!” 5 cones approx 25 yards apart. 7 exercises at each with differing reps
Erwin Saturday F3 fun – Blame It On Your Daddy!
05/20/2017 7AM 63 degrees and partly cloudy Disclaimer/Prayer Circle Warm-Up Through the Tunnel 15x IC Slow Mosey 1 Lap Little Baby Arm Forward Circles Palm down 10x 4 Count IC Little Baby Arm Forward Circles Palm up 10x 4 Count IC Little Baby Arm Reverse Circles Palm down 10x 4
10 Years Army Strong
Conditions: Low 70s and partially cloudy Disclaimer Prayer COP 10 Burpees OYO 10 LBACs IC both ways 10 Hip Rotations OYO each way 10 Knee and ankle rotations OYO each way 10 TTTs IC – “Take notes Kardashian,” 2A 10 Windmills IC The Thang Ten Rounds of: 10 Merkins 10
F3 Field Day at Arrowhead
Weather: Perfect…low 60’s plus lights were on BOM Disclaimer Prayer Warm Up: SSH x15 IC TTT x10 IC Willie Mays Hays x10 IC Hillbilly Walkers x 15 IC Slow squats x10 IC The Thang: 16 Pax posted to an illuminated Arrowhead to take put in some work while most are
Erwin F3 Move Towards the Light!
5/18/2017 0530 63 degrees and breezy Disclaimer Prayer Circle Warm-up Through the Tunnel 15x IC Merkins – 10x 4 count IC Mosey 1 Lap Little Baby Arm Forward Circles Palm down 10x IC Little Baby Arm Forward Circles Palm up 10x IC Little Baby Arm Reverse Circles Palm down 10x
Late Spring Mudslide
5:30 Warmup Mosey Motivator (5) Imperial Walker (10) 3C Motivator (5) Hillbilly Walker (10) 3C Mountain Climber (15) 3C Sumo Squat Holds (10) 3C Peter Parker (15) 3C Mosey Routine (not about speed, about good form and continuous) Burpies (25) to open Squats (10), Merkins (10), Bigboy Situps(10) [Cycle 5x]
I’m sorry for what I said during burpees!
Weather: Beautiful, upper 50s 0525 – Friendly neighborhood BURPEE TRAIN. Several PAX joined the group as the train rolled by. It was at this point that YHC considered skipping the warmup, but then decided to press on as planned. COP – Brownie Disclaimer Warmup Merkins x10 OYO Hillbilly Walkers x20
Super Morning for a Super 21
Time: 5:30am Temperature: 57 degrees and awesome Lights: Dark Welcome/Disclaimer/Prayer Warmup I apologized to the PAX in that I feel like I’ve cheated them and disrespected the Slaughter Starter. In looking through the Exicon to my shame I discovered it’s 20 Burpees OYO not 10. Therefore: Slaughter Starter: 20 Burpees OYO
Accelerate
Monday run group reboot part deuce. Seven men (2 first time run group posters) make it out to The Hill for a rebooted run group. Beautiful morning—perfect weather. Disclaimer Prayer The Thang: YHC was moving a little slow so I didn’t get a chance to go though my normal dynamic