Northeast Tennessee

Shown some love from the Iron Horse

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Conditions – 53 and dry


Prayer – Sweaty Palms

Warm up

  • SSH (51 IC)
  • Through the Tunnel (20 IC)
  • Merkins (11 IC)
  • Abe Vigoda (20 IC)
  • Willie Mays Hays (20 IC)
  • Merkins (11 IC)
  • Imperial Walkers (19 IC)
  • Hillbilly Walkers (21 IC)
  • Merkins (11 IC)

The Thang

Mosey along outer loop to retaining wall – we determined the reps. by using 3 digital dice.  All IC unless noted.

*** Unexpected visit from the Iron Horse (Burpee Train)

  • Dips (Roll the dice)
  • Step Ups (Roll the dice) OYO
  • Incline Merkins (Roll the dice)

Mosey to the large steal artwork

  • Grayson Allen’s – Squat lifting your leg as you return upright (Roll the dice)
  • Peter Parker’s (Roll the dice)
  • Hands Up Merkins (Roll the dice)

Mosey to the inner loop bridge

  • Flutter kicks (Roll the dice)
  • Shoulder Pretzels (Roll the dice)
  • Carolina Dry Dock (Roll the dice)

Mosey to the amphitheater.

  • What is Love – In a circle, high knees as the music began (What is Love: Van Halen). When you hear the word Love you squat and hold until you hear it again.  Continue alternating between high knees and squats until the end of the song.  Feeling the love.

Mosey back to the field

  • Black Jack – The entire group, run ~40 yards perform 1 merkin – run back – perform 20 LBCs. Run back and do 2 merkins. Run back for 19 LBCs. Repeat until you do 20 merkins and 1 LBC, running between the sidewalks. Always adds up to 21 – BLACK JACK!  Unfortunately, we were unable to finish.

Mosey back to the amphitheater.

Today’s mileage: 1.13

Announcements:  Donatello reminded Sweaty Palms that he was old on his birthday Q.  At least that’s what I think he said; he was out of breath!  

Closing prayer – Sweaty Palms

Moleskin:  Some of us have been battling joint issues (my self-included) for the last several months.  The important thing is we continue to push ourselves in a responsible way while we recuperate.  Kardashian and I were talking prior to the start today about the number of people in their 40-50 that could attempt what we have been doing.

The President’s Council of Fitness, Sports and Nutrition says this:

  • Less than 5% of adults participate in 30 minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week.
  • More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.

We are all 5%’ers!

Hard work pays off.  I am grateful for the PAX; I feel I am accumulating a debit that I will never be able to repay.  Thanks (disclaimer: not only am I not a professional trainer, I am not an ordained minister.  I am just a man who is trying very hard to improve myself).

Here’s to 51 more!

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