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Apr 15, 2018
12 pax showed up in the not-gloomy-at-all Gloom ready to move. DISCLAIMER PRAYER COP Warmup- SSH X10 IC DQ X10 IC IW X10 IC HW X10 IC LBAC X11 <> IC THE THANG Mosey to amphitheatre.. At amphitheatre 10 reps each of Dips Inclines Jump squats Freddy Mercury B...
A very cool 40 DISCLAIMER PRAYER COP LBAC Arm Pretzels LBAC Reverse Abe Vigoda Imperial Walkers Hillbilly Walkers Imperial Squat Walkers Motivator Agilities High Knees High Kicks Backward Run Defensive Slides (both directions) Karaokes (both directions) THE...
22 PAX including a FNG came out on a cool day, mid-40s. Thanks to the few Ironhorse regulars that ventured over to the track this morning. Several PAX in the business of logistics felt the need to come early and carry giant logs and gas cans from one part of
In the gloom under a sliver of the golden moon, met 11 men ready to pay the price, to start off this 43 degree day wasn’t it nice. DISCLAIMER PRAYER COP The Motivator from seven was the way to start and everyone loved it they took it to heart. The
Apr 10, 2018
Cold, but dry morning for 13 DISCLAIMER First Q, no man left behind (not at my speed) PRAYER be thankful, humble helpful COP Dazzled ’em with the count, typical warmup with a stair lap THE THANG Mosied to The Hill, King Commons Park and back Abs and legs mo...
It was a chillier than advertised 34 degrees and foggy this morning. 19 doods made it out to the Arrowhead AO to work dat cardio. Thanks to Queen for the inspirational title for this workout, first debuted back in October of 2017. DISCLAIMER There was no wa...
Apr 10, 2018
35 degrees this gorgeous Tuesday morning 9 pax DISCLAIMER PRAYER Army Physical Readiness Prep Drill THE THANG Start with: 25 pushups 25 sit-ups 1 lap on track X 4 END TOTAL: 125 Pushups 125 sit-ups 1 mile run 10 jump squats top of hill 200 meter jog down hill
Apr 9, 2018
A gloomy dreary 40 degree morning. April showers bring May flowers (of course I can’t seem to find an opportunity to plant anything when its not raining….) 9 runners and 5 ruckers put in some good work. DISCLAIMER Some stretching including toe touches and W...
Apr 7, 2018
TIME: 0700 TEMP: 37 Degrees DISCLAIMER PRAYER COP Merkins x20IC (How else should the Merkin Champions start a warmup) LBAC x20IC, Cherry Pickers & Dropping them in the bucket, Shoulder Pretzels x20IC, LBAC x20IC (Rev) Merkins x10IC (oh, yes he did) Imperial...
Beautiful Weather to celebrate a win for Iron Valley in the #MerkinMadness AO challenge. DISCLAIMER PRAYER COP What we did not do was Merkins. Instead, we did: LBAC Cherry Pickers (the ones in the air not on the ground, Chunk) Arm Pretzels LBAC Reverse Hill...
Apr 5, 2018
30ish degrees w/ no precipitation, 6 PAX, Little Debbie QIC DISCLAIMER PRAYER COP Matt Biondi Forward and Reverse Spartan Slaughter Starter (30 Official Burpees) Mosey to band field THE THANG Simple, but effective log-based EMOM workout that worked the enti...
Apr 5, 2018
22 energized PAX arrived on a pleasant, but cold morning for April (low 30s). DISCLAIMER PRAYER COP Motivator – 10 IC (well, kind of IC) Merkins – 10 IC Hillbilly Walker – 10 IC Squats – 10 IC THE THANG Indian Run – Long Way to Playground. Classic Blackjack...
Apr 5, 2018
It was 32 degrees, but with no wind chill it felt like 49. 9 Pax came out to take over downtown. DISCLAIMER PRAYER COP 11 IC Abe Vigoda, 10 IC TTT, 30 IC Shoulder Pretzels, 1 stair lap, 10 IC Merkins THE THANG + Mosey to Tombstone Hill for good
Apr 4, 2018
Great Weather Low 50s ……. to Start When we finished it was a down poor and Downtown Kingsport was an obstacle course of trash cans 4+ Miles and 5 trips up School Hill, It was a Solid Day
Insert optional info about the weather, number of pax, etc. DISCLAIMER PRAYER COP SSH 15 IC WMH 10 IC LBAC’s forward and reverse 10 IC MERKINS 10 IC IW 10 IC THE THANG Pax mosey to the playground where they found 5 cones laid out across the parking lot. Bec...
Low 50’s at Wilderness Road this morning with 10 PAX. Guest PAX Thriller from Florence, SC, stopped by this morning. DISCLAIMER PRAYER COP Warmup: Abe Vigoda, Through the Tunnel, Matt Biondi, Forward and Reverse Baby Arm Circles, Chumbawampa, and Mosey THE...
Cool, dry morning with 3 PAX at Wilderness Road DISCLAIMER PRAYER COP Merkins x 10 Little baby arm circles forward x 20 Little baby arm circle reverse x 20 Side straddle hop x 15 Through the tunnel x 15 Abe Vigoda x 10 Merkins x 10 THE THANG Insert information
Not too gloomy, 56 degree morning brought out the ruckers and the runners. DISCLAIMER PRAYER COP Warmup lap Mosey to endzone 20 yards out and back – butt kickers, high knees, cariocas THE THANG THE RUNNERS: Mosey to home stands – run the stadium back and fo...
