Northeast Tennessee

Bear Crawl Sprints are No Joke . . .

Northeast Tennessee Johnson City Iron Horse (Founders Park)

. . . at least I think that’s what Pythagoras said.

Conditions: 63; There’s a warm wind blowing, the stars are out . . .

9 Pax climbed out of the fartsack into the not too gloomy gloom and put in some work – and . . .

. . . 5:26 AM (or thereabout) Cue: Burpee Train 

Disclaimer: Kardashian

Prayer – Kardashian


  • SSH x20 IC
  • 5 Mercans OYO
  • DQ x20 IC (None of that Abe Vigoda $#!+)
  • 5 Mercans OYO
  • TTT x20 IC
  • 5 Mercans OYO
  • IW x15 IC
  • 5 Mercans OYO
  • BAC x15 IC each direction
  • 5 Mercans OYO

Tha Thang:

On the wall/seats of the amphitheatre:

  • Row 1 – Incline lateral bear crawls
  • Row 2 – Raccoon crawl
  • Row 3 – Broad jump
  • Run a stair lap
  • Rinse and repeat

Mosey to the field for a game of bears and salmon (sharks and minnows)

Cones were set on the field to approximate the size of your average neighborhood swimming pool. Two Pax volunteered to be bears in the center of the field (pool/creek) and the salmon started swimming up stream. In this game, bears move like bears, but so do salmon. If you get tagged, leave the pool area immediately for burpees until the round is over. If you get all the way upstream, plank until all salmon get to the other side or are all tagged. Tagged salmon become bears and remaining salmon try to go again. Go until Q thinks the Pax’s shoulders are sufficiently blasted.

Mosey to Tombstone Hill Bernie Sanders to third light and 10 burpees. Mosey back to amphitheater for a little . . .


  • BBSU X10 OYO
  • LBC X25 IC (3 count hold)
  • Heels to heaven X10 IC
  • Flutter kicks X49 IC (it hurts me more than it does you – my OCD, that is)


  • Countarama
  • Namearama
  • Prayer (Kardashian)
  • Welcome FNG, Trey Watson, ETSU Senior, 2 stories about about, well . . . Depends.


I am in awe of the work we put in week-in and week-out. Showing up to get better is never easy and many Tuesdays, Thursdays, and Saturdays (especially Saturdays) I look at my watch halfway through a workout and think that I. COULD. BE. IN. BED.

…then my 5 year old shows me his burpee game,

…then my 10 year old wants to get in on a step challenge with me,

…then my M decides to train for her first 10K.

As fathers and husbands our influence is strong by default. We don’t get to ONLY be a positive influence on those around us. We need to watch out for the things that might be negative as well. Pray for me as I strive toward the scale tipping to the right (correct) side. I’ll do the same for you.



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