Northeast Tennessee

Post-Presidents’ Day Beat Down

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather:  Calm, 50s

COP – Brownie



Merkins x10 OYO

LBAC x15 IC (forwards) “Michael Phelps”

TTT x15 IC

LBAC x15 IC (backwards) “Michael Phelps”

Sqauts x10 OYO

Merkins x10 OYO

Lunges (each leg) x10 OYO

Dips x10 OYO

The Thang (OYO)

52 Card Pick-Up!

Diamonds – Squats

Hearts – Merkins (because who doesn’t LOVE Merkins?)

Clubs – Lunges (each leg=1 rep.)

Spades – Dips

Face Cards=10 Reps.

Aces=Run Stairs Loop

Imperial Walkers x15 IC

Windmills x15 IC

Hillbilly Walkers x15 IC

Willy Mays Hays x15 IC

Shoulder Pretzels x15 IC

Air Presses x100 (yes, 100) – YHC almost stopped at several intervals here, but thought, why not go for 100?

Merkins x10 OYO

Incline Merkins x15 OYO

Run Stairs Loop.

Air Presses x50 IC – YHC decided to give the shoulders a bit of a rest here.

Merkins x10 OYO

Incline Merkins x15 OYO

Count-O-Rama – 10 PAX in attendance.


COP – Brownie


I was speaking briefly with some of the PAX before the 5:30 start.  It is truly incredible how much positive progress I and others have made in the past few months, and especially since the beginning of the new year.  I remember a workout very similar to this back in the fall where we didn’t finish the deck of cards.  I was encouraged greatly today when we finished the deck and still had A LOT of time left!

I wanted to say that I was “back in black” (Honcho) this morning after a roughly 2-week hiatus, but, alas, I wore a red shirt.  February has been a tough month for my family, as most of you know.  It is good to be back with such a great group of guys putting in the work in the early morning hours.  I appreciate all of your prayers and encouragement.

James 1:2-3 has been running through my head this month:

“Consider it pure joy, my brothers, when you encounter trials of many kinds, because you know that the testing of your faith develops perseverance.”

As Penn-Seagal taught us a few weeks back, it takes extreme perseverance to “get up in the morning, and run the race” that is set before us.  I pray we would all have what it takes to not just “get through” but truly overcome the trials that we encounter daily.


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