Northeast Tennessee

Vertical Terrain in the Dark

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Weather: Cool (30 degrees), crisp and clear


Warm up:

  1. SSH x 70
  2. Merkins x 10 IC
  3. Little baby arm circles X 15 then reverse x15
  4. Through the tunnel x 15 IC
  5. Merkins x 5 IC
  6. Imperial Walkers x 20 IC
  7. Shoulder pretzel x 20 IC
  8. Merkins x5 IC
  9. Hill Billy walkers x 20 IC
  10. Merkins x 5 IC
  11. Indian Run around track and baseball field to hillside

The Thang: Mountain side scamper with three member teams. One member climbing, one doing SSH (bottom of hill) and the last LBC (top of hill). Exercise continues for the top and bottom member until relieved by the ascending/descending runner. I was excited by the PAXs courage this morning. I choose the steepest terrain, provided directions and a modified route for those not wishing to test themselves on the run. Some ran, some walked, some used the bear crawl method, No one modified!!

Followed by a run on the track doing burpees on the four corners. Build from 1, adding 1 each corner. Congrats to Glory and Rudy for making 10 corners (55 burpees in 3/4 mile).

Closing: Plank jacks x 15 IC, American Hammers x 20 IC, and Boat/Canoe until 6:15

Count-O-Rama, Name-O-Rama, Prayer


The PAX worked hard today on terrain previously unused by the PAX. I for one am hopeful to see the vertical side of the AO again soon. Several noted that Donatello would be dissapointed to have missed the warmup, Merkins series and vertical changes.  

Inclosing I shared an observation from earlier this week of a ER based health care provider. The provider worked with skill and passion in a tough environment. I am hopeful F3 men prepare their minds and bodies to be stewards of their gifts in a similar fashion.  “As each has received a gift, use it to serve one another, as good stewards of God’s varied grace” – 1 Peter 4:10

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