Northeast Tennessee

Block out the pain….with Burpees, Merkins, Sit-Ups and Squats!

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Refreshing, 30 degrees.  Clear sky and stars shining bright.  Eighteen men gathered in the gloom of Arrowhead to perform pull-ups, carry blocks, knock out a few ‘Merkins and persevere.
Motivator from 8

Merkins X12

LABC’s X15, Reverse LBAC X15, Chinooks X15, Shoulder Pretzels X15

Hillbilly Walkers X15

Toy Soldiers X15, in honor of the season

Mosey around the school to the pull-up bars.  Partner up.  While one partner runs to the third light pole (about 60 yards) and back, the other partner does pull-ups.  Cumulative total is 50.  If pull-ups are not an option, then pull up and hold for 1-1000 count, alternatively, body rows.  Plank on the six.

Mosey back to the shovel flag

  • one partner will carry a block in each hand (stretch those shoulders) to the far light pole (about 60 years).  When they reach the pole, perform 5 burpees, return with block to partner.  If only one block is available, press block above head (full extension) and carry the block as described.
  • While partner with block is gone, the other man will perform the following:
  • 10 Merkins
  • 15 BBSUs
  • 20 Squats
  • Trade off with partner when the blocks arrive
  • AMRAP the above

Romans 5:3-4  Not only so, for we also glory in our sufferings, because we know that sufferings produces perseverance, perseverance character, and character, hope.

We choose to suffer physically when we get out of bed and join our brothers at F3.  We persevere through the workout in hopes that it will build character.  But we all know that being around other men of character is how ours gets built up.  Through all this we hope that we please God with our thoughts and actions, and that being a part of F3 strengthens us to live up to God’s expectations for us.  We all know others that are suffering through illnesses and situations that they did not choose.  Let’s all remember to pray for those people out there that need the perseverance, character, and hope to get through their challenges, whatever they might be. 



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