Northeast Tennessee

The No-Mercy Mile

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Weather: low 60’s




Warm up:

SSH x15 IC

TTT x10 IC

Willy Mays Hays x10 IC

HIllbilly Walker x15 IC

Little Baby Arm Circles forward/reverse x10 each IC

Merkins x20 OYO

The Thang:

the Pax lined up at an inspiring little yellow cone at the mid way point of the straight part of the track.  Jog to turn 1 and do bear crawls to turn 2.  Jog to the next little yellow cone which is directly across from the other one and do 25 merkins. Continue jogging to turn 3 and commence in doing lunges to turn 4.  Jog to start/finish line (first yellow cone) do 25 squats.  RR for 4 laps thus completing the mile.

Dealers choice Mary:

Monkey Humpers x10 IC (I don’t know why Ponzi thought it would be a good idea to do THOSE after all the lunges)

Plank jacks x20 IC


YHC is not going to lie, this was way tougher than I ever thought it would be.  Doing roughly 400 yards of bear crawls, 400 yards of lunges, mixed with 100 each of merkins and squats…marone (sorry been binge watching The Supranos with the M).

But that was the point.  The mile took nearly the enitre workout to complete, some of the pax stayed with each other, while some ended up solo.  I wanted to incorporate that even though it was called No Mercy Mile, we serve a God of mercy.  That during the course of life there will be challenges of all kinds; physical, emotional, etc.  Sometimes we are with friends and family, and at other times we feel we are by ourselves just looking at the track before us.  However, in reality we do have the promises found thoughout Scripture that we are not alone.


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