43 PAX descended upon Duck Island at Warriors Path for Kingsport’s 2nd anniversary convergence. Great time was had by all. Little Debbie, as Kingsport AOQ for the previous year, was QIC. Ended by handing the flag off to Osmosis for the next year. One FNG picked a heck of a
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Farmer Strong
11 PAX got out the ‘sack and had some fun with Little Debbie. DISCLAIMER PRAYER COP Mosey Lap 10 Merkins IC 10 Copperhead Squats IC 10 Merkins IC 10 SSH IC 10 Merkins IC 20 Bulgarian Ball Busters THE THANG Sorta of an Indian Run style double exercise workout. 10
Good Ole Fashioned EMOM
Nice morning for work. 8 PAX showed up to put it in. DISCLAIMER PRAYER COP Hillbilly Walker x 10 IC Imperial Walker x 10 IC SSH x 20 IC TTT x 10 IC THE THANG Mosey to the goal line on the band practice field. Partner up for some burpee
Sneaky Plank 7/11/19
9 PAX in attendance for muggy one New Guy Deputy Dawg moves to the area DISCLAIMER PRAYER COP Warm Up Lap SSH, Mount Climbers, TTT, Noodle arms (it has a name) THE THANG Reoccurring theme through workout. Hold plank and do a Merkin ever 6 seconds to 20 Merkins (its
Wilderness Road Brute Force Warmup
9 PAX arrived at the not-as-humid-as-low-country-SC AO ready to work. Yes, it’s hot and humid by NE TN standards, but after spending a week in the SC low-country the QIC had a renewed appreciation for summers here. DISCLAIMER PRAYER COP SSH x 15 IC Slow Squats, 3-count, x 10 IC LBAC
36 of something Birthday Q
50 degrees and foggy, perfect weather. 11 PAX showed up DISCLAIMER PRAYER COP Abe Vigoda x 9 Little baby arm circles x 9 Little baby arm circles x 9 Slow squats x 9 Bring Sally Up…and down THE THANG Station 1 Block/bag curls x 18 Little baby crunches x 18
Exercise the Demons
Beautiful rainy weather this morning 11 pax today DISCLAIMER PRAYER COP Army PRT prep Drill THE THANG 400 meter run 20 ground to overhead 20 snatch 20 push press 20 bent over rows 20 curls 20 overhead tricep extension 20 lunge 20 squat 20 power-cleans 20 devils press Rinse and
Mini Convergence
34 Arrowhead and Ironhorse Pax including 2 FNG’s came togehter for the first miniconvergence of the two AO’s planned for the last Saturday of each month. Cold Call and Honeysuckle took the lead for the co-q to kick things off. DISCLAIMER PRAYER COP SSH x15 IC TTT x10 IC LBAC
Run with Pain Stations – Shades of Hickory NC
8 locals and a PAX from The Fort in South Carolina John Topham – Sir Topham Hatt posted to enjoy a 65 degree morning in May. DISCLAIMER PRAYER COP 10 SSH, Abe Vigoda, TTT, LBC in 3 flavors, Mercs IC x 10 THE THANG YHC learned about a Run with Pain Stations while
Q School Murph Training Mashup at IH
20 PAX strong for some Murph prep work along with a crash course in F3 and Q school fundamentals. 2 FNG’s (Cheeks and Pam) and huge T-claps to @Twilight for busting out a Star Course 50 miler this weekend and posting hard two days later for boot camp! DISCLAIMER PRAYER COP