Northeast Tennessee

Matlock VQ: Pull-up and Merkin Fun

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

22 energized PAX arrived on a pleasant morning (low-mid 50s) for what was sure to be a debacle: Matlock leading a workout when he is an amateur at best.  The start was a little rough and a cone disappearing did not help, but the PAX appeared to take it easier on QIC than he expected…
SSH- 13 IC

Merkin- 13 IC


LBAC Reverse – 13 IC

TTT- 13 IC


The PAX split into 2 groups.  After counting off, half moseyed to pull-up bar and half stayed at track.

  • After moseying to the playground, that group began two of moves we have all grown to hate and love – merkins and pull-ups.  Complete 1 pull-up and then run to cone (the disappearance of the cone to run to for merkins after doing pull-ups did not help things – but don’t fear the light pole seemed like a logical place) and do 12 merkins.   Return to the playground for 2 pull-ups and then run back to light pole for 11 merkins. Rinse and repeat (always totaling 13) until completing 12 pull-ups and 1 merkin.  As a result, goal was to do 78 total pull-ups, but some (like QIC) got to 50+ pull-ups before arms failed us.
  • The other half stayed at the track and ran 1/4 a lap while doing the following at each interval (total of 2 laps): 20 Big Boy Sit-ups, 20 Tricep Dips, 20 Squats, 20 Overhead Presses with Block, 20 Flutter Kicks, 20 Merkins, 20 Lunges, and 20 Bicep Curls with Block.
  • After finishing pull-ups/merkins or work at the track, PAX switched.

Elevator Merkins

Flutter Kicks – 13 IC


II Corinthians 5:17 says “Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here!” 

I’ve lived what death feels like and I have experienced new life.  About 15 months ago, I hit rock bottom: I was enslaved in sin, I had gained 70 pounds in 3 months from eating fast food 3-4 times a day and not doing any physical activity, I wasn’t sleeping at night, I was not leading my wife or my family, and I was struggling with debilitating depression and anxiety. When I was at my lowest, my best friend since I was 6 years old and the best man in my wedding told me “believe in resurrection”. I will never forget those words. While it took a lot of hard work, time, and grace being extended to me, I can say the God of infinite chances has resurrected me from a life of darkness to being the healthiest today I have ever been.  With the help of medication, counseling and completing a program to deal with a host of issues, a forgiving wife, a supportive extended family and church body, and F3 helping my day to start where it should, I am now seeing everyday in different ways what wholeness in Christ looks like.

I Thessalonians 5:16-18 says: “Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.  We as men seem to especially stuggle with contentment and whether we are making all the right decisions for our family and careers.  F3 is a great example of this text and how the Church is to display God’s will to the world.  Thank you to all of you for showing up, doing the hard work, encouraging me to be better everyday.

Arrowhead will transition to a new AO Q soon.  Let Donatello or Rudy know if you have interest.

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