Northeast Tennessee

Always Recycle

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Perfect 58 degree morning for QICs first weekday return to Iron Horse since the launch of Arrowhead. The combination of gloom, lights, and the amphitheater were nostalgic to say the least. QIC had signed up for the Q for a change of pace during the week and because brother Penn-Seagal posted a comment on Slack asserting that, in contrast to Arrowhead, Iron Horse doesn’t have a problem with PAX jumping on the Q. QIC took that a little too personally and decided to offer up a taste of how Arrowhead rolls.
DISCLAIMER – actually forgot this until Penn reminded me
SSH – 15 IC

Merkin – 10 IC

TTT – 10 IC

QIC decided to recycle the 2nd F routine offered up to Kingsport a few weeks prior. PAX were broken into 3 groups of 4.

  • 4 stations. Each designed to focus on specific muscle groups to maximize the “fun”. Each round at each station lasts 6 minutes.
  • Each station has a static move and 3 additional moves with 10 reps each.
  • At each station, 1 team member must hold the static move until the others have completed a full round of the additional moves. Failure to do so results in no points for that round.
  • Once the team member holding the static move reaches failure or taps out, the entire team has a 5 burpee penalty. At this point, another team member must assume the static move and the others continue AMRAP for the remaining time.
  • When QIC calls time, team totals up their fully completed rounds for their score for that station. Team then rotates to the next station.
  • Station 1
    • Static Move – Middle floor merkin (from the popular elevator merkin)
    • 10 Merkins
    • 10 Mountain Climbers (R+L=1)
    • 10 Dips
  • Station 2
    • Static Move – Chair
    • 10 Squats
    • 10 Lunges (R+L=1)
    • 10 Step-ups (R+L=1)
  • Station 3
    • Static Move – Canoe
    • 10 Big Boy Sit-ups
    • 10 American Hammers (R+L=1)
    • 10 Flutter Kicks (R+L=1)
  • Station 4
    • Static Move – Superman
    • 10 Carolina Dry Docks
    • 10 Plank Jacks
    • 10 Shoulder Pretzels
  • Completed 5 rounds
  • MARY
  • Scissor Twist – 2min
  • Elevator Merkin (like you didn’t know that was coming) – 2 min
  • Goaliath coming up. Still taking registrations.
  • GrowRuck still needs 4-5 guys to HC


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