Northeast Tennessee

AMRAP Arrowhead

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Perfect 58 degrees for 9 PAX to enjoy an AO inspired workout with as many reps as you can handle. QIC has been looking forward to breaking this out for a few weeks now. By the end, I believe everyone enjoyed themselves.
SSH – 10 IC

Merkin – 10 IC

TTT – 10 IC

Imperial Walker – 10 IC

Jog one lap

A picture is worth a thousand words, or in this case maybe reps. See the picture for better details. 9 cones were setup from the goal line to the 50yrd line forming the shape of an arrowhead in honor of our glorious AO. A 10th cone was placed on the track. Each cone represented a station where the workout being performed moved back-and-forth between the cones (with the exception of the point of the arrowhead which just beat you down with burpees). PAX rotated counter-clockwise around the shape, rotating after one PAX completed a full lap around the track. Each move was AMRAP (as many reps as possible) lasting from the time the PAX left the cone on the track until he reached the cone again. Moves were as follows:


Block run with 5 merkins

Medicine ball run with 4 medicine ball American hammers

Broad jumps

Bear crawls

Plank walkers


High knees rope ladder

Shuffle with 10 flutter kicks

20lb weighted vest run with 5 squats

Run 1 lap

Rinse and repeat until time is called.

We had a full 3 minutes remaining which is plenty of time for a set of elevator merkins and scissor twists.



T-claps to Queen who is nursing a IT band injury and could have taken it easy without judgement from the PAX. Instead, he choose to insert merkins where moves were painful and racked up over 400 merkins by the end of the workout. No complacency happening here!!

T-claps to Jobs for the double-down this morning. Much respect sir.

Stay on the EHs. We’ve had some great new guys coming out lately.

Several guys traveling or nursing injuries so keep the PAX in your prayers.

Goliath at the Gorge is coming up. Several teams are signed up. Come join us.

GrowRuck coming up in November. Donatello is still looking for roughly 5 PAX to HC.

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