We had 11 Pax show up on a somewhat soggy morning. The ran held off the entire time. DISCLAIMER COP Bridge Lap SSH x25 TTT x10 WMH 10 sec to the right, 10 sec to the left. LBACs x10 forward, x10 reverse Slow Merkins x10 Slow Squats x10 THE THANG
Category: Northeast Tennessee
We Have the Strongest Backs
It was a low 50s kind of morning with enough wind to make you think, it’s chilly. 6 PAX ventured out for a solid morning of work. With access to pullup bars, swing sets and a general focus on the posterior chain – Arrowhead’s back game is next level. DISCLAIMER
Memorial Prep AMRAP
11 Pax gathered in the gloom with block or bag for some strenuous preparation for next month’s memorial day WOD.DISCLAIMERPRAYERCOPTTT x 10 IC, WMH x 10 L/R, IW x 10 IC, SSH x 10 ICTHE THANG Perform as many rounds as possible until MARY called for. 1 Round = Pull-ups
Apollo 13: Mission Abs
For his birthday Q, YHC chose an event from the day he was born to create an ab-centric experience for the 11 PAX who came out on a perfect 49 degree morning. DISCLAIMER PRAYER COP Motivators from 4 LBAC x 13 (Forward and Reverse) 4 Curls and 4 OHP OYO
The Offical F3 Deck
3 Pax made it to Underground. They were welcomed with 48 degrees, clear skies, and no wind. DISCLAIMER PRAYER COP Mosey Lap Knee and ankle rotations both directions 10 OYO WMH – 10 count each side and middle Butterfly hold – 10 count Right over Left and vice versa hold
60,50,40,30,20,10 x2
8 doods rolled up for a repeat. YHC hasn’t had much time lately to prep so recycling things is the way to go. WARMUP THE THANG Repeat of a Q structure from 2019 (props to Rudy) but added some new exercises. Start with 60 sec AMRAP for each move, (so
Get Motivated
Near perfect weather greeted 7 PAX to get motivated this morning. DISCLAIMER PRAYER COP YHC was deep in an unrelated conversation when he was reminded that it was time to begin. Of course, this threw him off, the disclaimer was at best mentioned, prayer – forgotten (really bad), COP –
I Love You 3000
3 PAX enjoyed some painful fellowship on a perfect 54 degree morning. YHC was planning this workout during the latest episode of Falcon and the Winter Soldier so a tribute to Tony Stark was in order. DISCLAIMER PRAYER COP TTT – 10 IC WMH – 10 IC Slow Squat –
Death by Attrition or Beat the Clock
8 men came out on a balmy Saturday morning to start slow and build up. DISCLAIMER PRAYER COP THE THANG Only 5 exercises were utilized in this Q. Mercans (modified to knees), Squats (no Paxs needed to modify), BBSUs (modified to LBCs or reverse LBCs), Block OHPs (modified to block
Up and over
4 pax came together in a balmy 57 degrees for some hill work (and some points for the latest challenge!) DISCLAIMER PRAYER COP SSH x10 LBAC x10 and reverse Imperial walker x 10 Hillbilly walker x10 Through the tunnel Merkins x 10 THE THANG Pax went back and forth between