Northeast Tennessee

Iron Horse Pain Train

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather:  Beautiful, 66 degrees F

0529 – YHC asked 2A to pick a number between 5 and 10.  He chose wisely.  The number 7 will get us started.

COP – Brownie



Burpees x7 OYO

Lunges (each leg) x10 IC

Imperial Walkers x10 IC

Merkins x10 OYO

Stay in plank position!

Plank Jacks x10 OYO

Squats x10 IC

The Thang

Mosey to the track around the field.  There you will find 4 stations with fun activities to perform at each.  Complete AMRAP until time is called.  It was noted that it took approximately 8 minutes to complete a circuit.

Station #1

-10 Burpees

-20 Squats

Station #2

-20 Dips

-10 Donkey Kicks

Station #3

-10 Merkins

-20 LBC’s

Station #4

-10 Lunges (each leg)

-20 Shoulder Pretzels

Mosey 1 lap around the field, then head back to the AO.

Count-O-Rama – 11 PAX in attendance.


COP – Brownie


Tclaps to the 68 strong who made the 1 year convergence what seems to have been extremely successful!

EH an FNG.

Donatello will be sending out an e-mail regarding upcoming CSAUP events.  This fall looks like it should be rather eventful.

Scissorhands and Shepherd will meet at the Iron Horse Wednesday morning at 6:30 AM to ride 4-7 miles on the Tweetsie Trail.


Once again, I am encouraged by the PAX.  Today proved to be much harder than it looked on paper, yet, I am not sure we would have gone as far as we did if we had done this just a few months ago.  As we continue to persevere in all of our roles that we play in life, may we run the race set before us with vigor and always finish strong!




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