Time: 0530 Weather: 60s Prayer Disclaimer Warm-Up: Side Straddle Hops 15 Little Baby Arm Circles 20 each arm Arm Pretzels 15 Through the Tunnels 15 Willie Mays Hayes Motivators from 5 The Thang: Today’s workout was titled “Dealer’s Choice.” There were four stations spread out on the grounds. At each
Category: Northeast Tennessee
a hill of a burpee builder
Weather: mid 60’s low humidity-we’ll take it! Disclaimer Prayer COP Warm UP: Motivator from 5 IC (I may or may not have messed up the cadence…the motivator adds pressure when q’ing) TTT IC x15 mosey to midway between 1st and 2nd curve COP Hillbilly Walker IC x15 Merkins IC x10
Do you want some mustard for those pretzels?
Weather: Breezy, 57 degrees F COP Disclaimer Warmup We skipped the warmup this morning! The Thang Tabata. 1 minute of work followed by 10 seconds of rest/transition. We completed ALMOST 4 rounds of the following (all AMRAP): -Merkins -Squats -Dips -LBC’s -LBAC’s (forwards) -Incline Merkins -LBAC’s (backwards) -Shoulder Pretzels -Lunges
Chilly Air Heavy Sweat
Chilly 55 degrees COT Warm-Up: TTT- IC -15 Willie Mays Hays- IC-15 Motivator from 6 1 mosey Lap The Thang Started on the Goaline High knees to the 20yd line. Butt kickers to the 40yd line. Power skips to oppo 40yd line. High knees to the oppp 20yd line. High
Abandon All Hope in the Iron Valley
Welcome Disclaimer Prayer Warm-Up: Motivator starting at 5 Little baby arm circles IC 15 In reverse IC 15 Through the tunnel IC 15 Imperial walkers IC 15 Hillbilly walkers IC 15 Willy Mays Hays IC 10 Squat IC 15 Sprint to starting position “The Thang” 5 Laps with 4 Points of Pain Points of Pain: 15
Triple Delight
It was a cool 67 this morning, but the temps would quickly rise. PAX:27 Disclaimer COT Appetizers: TTT (20) IC Flutter Kicks (20) IC Merkins (10) IC Shoulder Pretzels (30) IC LBAC (15) IC each direction( well at least for some) Entrée: Get into a group of 3. Partner 1 &
Nolan Richardson shows up in Iron Valley
Welcome Disclaimer Prayer Warm-Up – Windmill, Little Baby Arm Circles, Through the Tunnel followed by a Mosey lap Motivator from 6, Squats, and Merkins, and the warm-up concluded with a long Mosey lap. “The Thang” PAX paired up to complete a 5 station circuit inspired by Nolan Richardson’s “40 Minutes
Heavy Arms & Heavy Hearts
Normally I greet the Pax each morning with snarky remarks and a healthy dose of mumblechatter—not today. My heart is heavy and I’m deeply saddened by the events of the past two days. I’ve been on countless morning runs—my M used to run that exact same route in the mornings
Let’s Put Some Miles In
. . . for Cheech Conditions: 65 and perfect 12 Pax showed up sleeveless and ready to put in some work. YHC had already planned some running. Seemed even more appropriate under the conditions. Disclaimer: Kardashian Prayer: Kardashian Warmup: Morning Glories x15 IC IW x15 IC HW x15 IC DQ
Simply a ladder on Tombstone Hill
Weather: Cloudy, Mid 60s, and pretty humid. Let the gloom begin! Disclaimer: QIC COP: QIC 14 PAX got to experience the simplicity of a ladder on Tombstone Hill this morning. The QIC cooked up most of this routine to be used as part of the Converenge Q and looking back