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
Tag: Cheeks
Classic Rock Leg(quad) beatdown
6 PAX showed up to 40* weather DISCLAIMER PRAYER COP SSH x20 5 Burpees OYO LBAC x10 (F&B) 4 Burpees OYO Willie Mays Hays 10 count (L&R) 3 Burpees OYO TTT 10 Count Mosey to Skate Park THE THANG PAX partnered up for a leggy Dora. P1 did exercise below
4 X 4s for 4 Minutes, bear crawls, and other stuff
It was a beautiful 38 degree morning. The 9 PAX were bright-eyed and bushy-tailed expecting a wonderful day after Christmas beatdown. Thanks to Kardashian (using Whoopi’s phone), we were all blessed by the Mandalorian soundtrack. DISCLAIMERPRAYERCOP Warm-up 26 – SSH 10 – LBAC – (forward and reverse) 15 – Mountain
Hill of a Time Trial
5 runners, 3 ruckers, and 2 IPC PAX rolled into The Hill on a gloomy, soggy 40ish degree Monday morning. With Christmas Eve in less than 24 hours, work needed to be done to get a head start on the calorie burn to offset the holiday feasting. DISCLAIMER PRAYER COP
Suicides
10 total Pax came out to the hill. 4 of us ran and 6 did the IPC. No one took the Q so I came up with something. DISCLAIMER COP Warm up lap TTT x10 WMH 10 count each side then hold the middle Stretching THE THANG We started on
Soggy Circuits
13 Pax were not deterred by the cold rain and stepped out into the very soggy, very sloppy swamp that was Founder’s Park for 11 stations of fun. DISCLAIMER PRAYER COP Because YHC knows the dangers of doing stupid things like lifting heavy objects without properly warming up, we started
Look What I Found…An Open Q!
it Was a warm 22 degree morning in the gloom where 8 pax decide to unsack brave the elements to get better. DISCLAIMER PRAYER COP Warmup Bridges lap 20 Burpees OYO TTT x10 IC 10 count Willie Mays Hayes each side 10 Mercans IC 10 Imperial Walkers IC THE THANG
AMRAP Math (AKA Confuse the PAX)
11 PAX showed up for a wet, rainy morning of 55°. YHC was picking up the Q because Balk was feeling a little under the weather… ? DISCLAIMER PRAYER COP Motivators from 7 IC LBACs IC x 15 (forwards and backwards) Shoulder pretzels IC x 15 HR Merkins IC x
20 Lap Challenge
55 degrees on a wet track with 9 PAX DISCLAIMER PRAYER COP 2 Laps – then stretch on your own for 3 min THE THANG 4 Laps at Race Pace / 2 laps at a recovery pace 2 laps at race pace / 1 lap at a recovery pace X
Swingline 44th Birthday
It was a cool 43 degree gloomy morning at the amphitheater. Seventeen Pax came together to do some work. DISCLAIMER PRAYER COP The Motivator from 7 TTT x10 IC Mercans x 10 IC Imperial Walkers x 10 IC THE THANG Twelve exercise were laid out among the pax. The task