TIME: 0530 TEMP: 62F DISCLAIMER PRAYER COP Warmup SSH x40IC Merkins x15IC Peter Parkers x20IC American Hammers x20IC Little Baby Side Crunshes x10IC each side Squats x20IC (3 count hold) Lunges x15IC LBAC x15IC and reverse THE THANG PARTNER WORKOUT #1 PAX#1: Good runners go to the Metal Thingy and
Tag: Shepherd (R)
Soggy Stopwatch Fun
45 degrees and raining doesn’t stop the Iron Horse PAX from bringing it. 12 PAX descended to the AO for a soggy, merkin filled Q. DISCLAIMER PRAYER COP Merkin – 10 IC TTT – 10 IC LBAC – 10 IC LBAC Reverse – 10 IC Merkin – 10 IC WMH
“Top Shelf” Tour of Downtown
13 PAX and 27º for a “Top Shelf” tour of downtown Johnson City. DISCLAIMER PRAYER COP Through the Tunnel 10 IC (Slow, like an actual stretch. Ahem.) THE THANG For today’s Q, we took a “top shelf” tour of downtown Johnson City, starting out from Founders Park, heading up and
Arrowhead AO Tour with 16 degrees of Fun
Nine brave (yet cold) PAX (4 over 50) braved the 16 degree morning at Arrowhead. At least the shovel flag was drooping. We were NOT! DISCLAIMER PRAYER COP SSH (IC) X25 Willie Mays Hayes X20 seconds each leg Through the Tunnel (IC) X15 LBAC (IC) X15 each way Shoulder Pretzels
Good Ol’ Fashion Ladder
YHC woke up at 3am this morning ( I had to pee, getting old!) and noticed all the white outside. I was expecting the sub-freezing temps and 10-20 mph wind gusts, but I wasn’t suspecting the between a half an inch to an inch of snow that had fallen. DISCLAIMER
Arrowhead 1 Year Anniversary
A perfect 40 degree morning for F3 NETN to celebrate the anniversary of our first expansion AO in Johnson City. 8 PAX who have been some of the core group at Arrowhead came together to host a beat down to celebrate this occasion. 27 additional PAX showed up for the party as well. DISCLAIMER
Time for Quiz-BOMBS
Conditions – a windy 53ish 16 showed up at Iron Horse and I think I overheard some of the Pax stating that they’re going to start cramming on the way to the AO from now on. More on that later… DISCLAIMER – Kardashian PRAYER – Kardashian COP TTT X 10 IC
6 Degrees of IronHorse
14 PAX braved the 6 degree balminess of IronHorse to put in hard work. It was cold…but only for about 5 minutes. Heart rates were up…and stayed up for about an hour. Not gonna lie…it was nice for YHC to Q at the Horse. Been awhile. Weather: Clear and 6
Bean Bag Toss
11 Pax (1FNG) bundled up to post in 14 degrees and play Bean Bag Toss. DISCLAIMER PRAYER COP One Pax complained about needing to warm up, so we started with Burpees x10 OYO Introduced Pounder Pickles(it’s not always about us)- Low plank with hip thrust up and down x10 IC
Thanksgiving Trot and One More day chasing the Sun, together.
November 23, 2017 Weather – Approximately 28 Degrees and Dark 10 Pax: Rite-Aid, Pythagoras, Penn-Seagal, Sheppard, Singlet, Swingline, Roadblock, Ponch, Brownie, and Kardashian COT/Prayer – Roadblock Warm Up Side Straddle Hop x 15 (4 count in cadence) Merkins x 10 (4 count in cadence) Abe Vigoda x 12 (4 count