10 PAX showed up and showed out for a stroll in the park with some exercises in between. Accompanied by tunes brought to you by Junior Brown, XM Lithium and Classic Rock (for Moneypenny). DISCLAIMER PRAYER WARMUP SSH, WMH, SSH 5 Rounds of: 5 Burpees 10 Kettle Bell Swings 15
Tag: 3Mile
Launchpad’s Birthday Q
12 PAX didn’t let the 27 degree temperatures stop them from celebrating YHC’s birthday Q DISCLAIMER PRAYER COP THE THANG Mosey to Farmers Market parking lot. Slaughter Starter. PAX partnered up and bear brawled halfway down the Farmer’s Market parking lot. 1 PAX bear crawled while partner applied resistance to
Grind @ THE HILL
NICE weather for the 13 PAX ready to put in some miles and push through another Iron Pax Challenge. DISCLAIMER PRAYER COP TTT IC x 10 Willy May Hays (hold for 10 sec. each side) LBAC IC (Forward & Reverse THE THANG 6 PAX took off for some miles while
Bridge Laps and Ladder
18 PAX left the comfort of the fartsack to put in the work. 52 degrees. Rain held off. DISCLAIMER PRAYER COP 10 Burpees OYO TTT x10 5 Burpees OYO Bridge Lap THE THANG 5 Bonnie Blairs (2:1) 10 Burpees 20 CPRs 30 KBS 40 Merkins 50 BBSU 60 Curls 70
20 4 20
20 Pax joined together in the blustery 20 degree weather. DISCLAIMER PRAYER COP SSH IC (20) Squats IC (20) LBAC (20) each direction THE THANG 2 stations are set up. 1 at the Pavilion the other at the Bike Rack. Begin with said exercise with a Qty of 5 Reps,
Chatter and Work
Saturday Jan 18th The weather was perfect for work, the Ice held off, the number of pax was 17 DISCLAIMER PRAYER COP Motivators from 8, LBAC, WMH, TTT. Carry your blocks to Girls Inc. hill. THE THANG Teams of 2, 1 ran to the top of the hill while the
PC Squatblock – Confused yet?
Thursday Jan 9th The weather was perfect for work, the number of pax was 14 DISCLAIMERPRAYERCOPMotivators from 8, LBAC, WMH, TTT. Double Applesauce (2 line indian run around the block), Cluck went down at the end and walked it off. Thankful he didn’t break his ankle.THE THANGTeams of 4 split into
the ReCoVeRy
9 PAX embraced the unreal 50 degree weather. To tear up farmer carries and bust out the THANG DISCLAIMERPRAYERCOP• Side Straddle Hops IC x20• Little Baby Arm Circles (Forward and Reverse) IC x10• Imperial Walkers IC x20• Through Tunnel IC x10 THE THANG Mosey to the bottom parking lot at science
2020 with a stair lap or two
12 PAX showed up to a windy morning for some pre-Murph fun. The wind complaints were quickly silenced by YHC’s explanation of the Q. DISCLAIMER PRAYER COP Motivator from 7. YHC still has trouble counting. TTT x12 LBAC x10 (F&R) THE THANG Groups of two completing 8 total exercises adding
Some 20-19s Closing in on 2020
A cold, damp 40-degree December morning greeted 17 dedicated and willing PAX (1 FNG) to put in some work while touring downtown Johnson City. The tour yielded 2.20 miles by my device. DISCLAIMER PRAYER COP Motivators from 7, TTT- 20, WMH- 10 count, Chinooks-20 each direction THE THANG Some 20-19s