Northeast Tennessee

How highs the water papa? Three feet high and rising….

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Conditions: 44 Degrees, Rainy, Muddy, and plain wet


Prayer – Roadblock

Warm Up

Groin Stretch – 10 sec each leg

Thigh Stretch – 10 sec each leg

Hamstring Stretch x 2 – 10 sec each

Overhead Arm Pull – 10 sec each arm

Abe Vigoda x 20

Side Straddle Hop x 20

Through the Tunnel x 20

Little Baby Arm Circles x 20 Front and Back (40)

Merkins x 10

Crunch & Hold x 10 each side with 4 count hold

Flutter kicks x 20

Mountain Climber x 15

The Thang

Circuit Maintenance with Cardio Loop – Static loop of exercises in amphitheater along low walls, marked by arrows at each station, then mosey up to light poles vicinity of fences ADA stream overlook, sprint AYG to light pole, mosey up to next station, sprint AYG, mosey to next station, sprint AYG, mosey back to ampitheater – Rinse & Repeat.

Merkins x 10

Wall Crawl  +/- 60 feet

Crunches x 10 each side

Dips x 20

Bear Crawl +/- 80 feet

Heels to Heaven x 20

Open Wheel Barrow +/- 30 feet

Burpees x 5

Mosey to Sta. #1, Sprint or AYG to Sta. #2, Mosey to Sta. #3, Sprint or AYG, to Sta. #4, Mosey to Sta. #5, Sprint or AYG to Sta. #6, Mosey back to Ampitheater.

Rinse-Repeat ~ 3 laps

Burn Out

90 Second Merkins

45 Second Merkins

Cool Down

Side Straddle Hops x 30

Arm Pretzels x 30




Closing Prayer – Roadblock

Announcements – Donatello


Success: Made it through VQ. Had fun. Stayed Loud. Enjoyed the mud and some select dog feces & whatever that other brown squishy stuff was. Enjoyed sharing with 2.0.

Fail:  Failed to set up buddy teams for loop. Failed to make signs causing confusion. Overshot target on resistance elements by a bit, will adjust and fire for effect on next Q.

Every chance I get to come out and enjoy the weather you mad dogs I am thankful, humbled and leave fired up. There is a whole lot of never quit in our group(s). Stay motivated, stay hard and above all else be thankful for today and being on the sunny side of the sod. Roadblock Out.

Leave a Reply