Northeast Tennessee

Out Forward Up Down

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Conditions – 40 and clear

31 guys left the comfort of the fartsack to get flogged by bricks and put some miles under our feet. Here’s how it went:

  • Disclaimer
  • Prayer – Kardashian
  • COP – 
    • Warmup
    • SSH X15 IC
    • Merkin X5 IC
    • TTT X15 IC
    • Merkin x10 IC
    • BAC X10 FWD X10 Back
    • Merkins x15 IC
    • IW X10 IC
    • Merkins X5 IC

The Thang

Mosey around the park (long loop by the road) pick up a couple of bricks from Q’s car on the way back to the amphitheater. They will become your friend over the next 30 minutes or so.

Three important motions to know: OUT – arms to side parallel to ground; FORWARD – arms forward parallel to ground; UP – arms straight up; DOWN; arms at sides.

  • High Knees – with OUT/FORWARD/UP/DOWN (on Q’s command)
  • Lunges – w/ OFUD (on Q’s command)
  • Mosey around the park OFUD on Q’s command
  • back at amphitheatre – Slow squats – OFUD
  • Step ups 6 each leg OFUD (total of 24 per leg) OYO
  • Put down blocks Indian Run (tow groups opposite directions)
  • 15 Merkins OYO
  • Mosey (short loop to stairs) OFUD (OYO)


  • Countarama
  • Namearama

Welcome FNG Mark Guimond – Local pharmacist – therefore – Refill.

Leave a Reply