Northeast Tennessee

11s for the Pull-Up Challenge

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

8 PAX rolled into Arrowhead (half 5 min late) on a perfect 48 degree morning. The PAX are hungry to get under the pull-up bar so it seemed fitting to offer some assistance.
TTT – 10 IC

Willy Mayes Hayes – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

Slow Merkin – 10 IC

Mosey to the playground.
The PAX gathered at the playground for a smoker featuring two of our most beloved moves – burpees and pull-ups. QIC kicked around the idea of Blackjack but our honorable Nantan talked me down. Good call…11s it is. Flag was placed about 70 yards down the parking lot as a marker. PAX would complete 1 pull-up then run to the flag and complete 10 buprees. Return to the playground for 2 pull-ups and then run back to the flag for 9 burpees. Rinse and repeat (always totaling 11) until completing 10 pull-ups and 1 burpee.

Mosey back to the field. The flag was placed in the field with enough room for a good sized circle around it. QIC had been looking around the Exicon, ran across this routine, and tweaked it just a bit. PAX circled up around the flag. Begin by bear crawling single-file around the flag until QIC calls halt. On halt everyone faces the flag in plank and the PAX to the right of the QIC begins doing 10 merkins while the others hold plank. Once the first PAX completes the reps, the next PAX begins, and so on until all have completed 10 merkins. Begin bear crawling again until QIC calls halt and repeat the merkin rotation.

Elbow Plank Knee Taps – 1 Min

Elevator Merkin – 1 Min
Being intentional has been on my mind the past month. More intentional with my marriage, kids, work, faith, and other aspects of my life. Men…the fact of the matter is we don’t have the luxury to be anything less. The enemy is intentional and we will either win that battle or fall further behind. The world around us competes for our priority and the attention of those we love. We often feel ill equipped for the battle and this hinders our intentionality. God knows we are not equipped but he didn’t send us, he sent Jesus. Through that gift we have the Holy Spirit to empower us. 2 Corinthians 12:9 – But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. Don’t let your “weaknesses” define you. Be intentional. Be resilient. The truth is our “weakness” is often merely our perception based on attempting to live up to something we were never intended to be. We owe it to ourselves, the ones we love, and a Savior who suffered for us to live intentional lives.
Arrowhead will transition to a new AO Q soon. Please consider if this may be of interest to you.

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