Warm-up: 400m Run, 20 Leg Swings (all directions), Hip Opener on Knee (1 minute each), Straight/Bent Leg Calf Stretch (1 minute each), 50 Double-Unders
MetCon – For Meters:
Finisher: 3×10 GHD Sit-Ups or Weighted Abmat Sit-Ups, Seal Stretch (30 seconds)
This is very important guys! Most of you think “Bring a Friend Week” is next week, but it’s NOT! It is the week after, May 23rd-27th. Not to say you aren’t allowed to bring your friend next week, we just won’t have the fun partner workouts for you and your friend. Also, you can definitely bring more than one person that week (if you have more than one friend). If you needed another incentive here you go…if your friend joins the ranks of Ktown, you and your friend get 25$ off the month of June.
We coaches wanted to congratulate all of our students graduating college. Way to go guys! Yes that means we will be losing some fine members that are off to other places for work, but at the same time we are so proud of you! We have loved every minute getting to coach and know you.
*Congrats Rachel Henry! Graduating UT with a Bachelors of Science in Business Administration in Marketing with a Collateral in International Business. She will be leaving us soon for Nashville and then perhaps Oregon, so wish her luck.
*Congrats Noel Scruggs! Graduating UT with a Bachelors of Science in Accounting with a Collateral in Finance. He leaves us for a position in New York for the summer, and then returns for graduate school at UT!
*Congrats Madison Brandon! Graduating UT with Bachelors in Mathematics with an Honors Concentration. Madison is on to Virginia Tech for further schooling and has already left us Ktowners. We will miss her greatly!
*Congrats Lee Lambert! Graduating from UT with a Bachelors of Science in Elementary Education. Lee is already working with kids as part of the interning process, but sadly will be leaving us at some point.
*Congrats Mike Gilmore! Graduating UT School of Law as a Juris Doctor! He will be leaving us for the Jag law program if I’m not mistaken. “Did you order the Code Red?!?!?”
*Congrats Travis McCroskey! Graduating UT School of Law as a Juris Doctor! Who knows what lies in store for T-rav? I’m pretty sure he’s staying though since he has a wife and a house in Knoxville.
*Congrats Ryan (Forrest) Long! Graduating from ETSU School of Pharmacy with a Professional Doctorate Degree in Pharmacy. He is on to rotations around Knoxville at different Walgreens, but staying with us at Ktown!
I really racked my brain to think of everyone graduating so if I missed you please forgive me, but let me know! We want to publically congratulate you! Post it to comments if you did!
See you for the 10AM Free-tastic class tomorrow,
<3 Coach Miss J