Northeast Tennessee

Hero WOD – “Bradley”

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

The weather was an unseasonably warm 49 degrees when 19 PAX rolled into Arrowhead this morning. The warmer temps increased energy levels and eagerness to work amongst the men

Slaughter Starter despite requests of “don’t do it” before it was announced.

Little baby arm circles (IC) forward 10 reverse 10.

PAX divided into 2 groups, lined up and began indian runs to the pull bars/parking lot on the far side of the school. YHC introduced the thang


Hero WOD “Bradley”…

…is in memory of United States Air Force, Senior Airmen Bradley Smith, 24, Killed in the Kandahar Province of Afghanistan in 2010.


  • 100m sprint
  • 10 pull ups
  • 100m sprint
  • 10 burpees
  • 30 second rest

10RFT or until time is called by QIC

Mumble chatter was non existent this morning.  However, there was loads of encouragement and high fives between PAX throughout the AO. This was a challenging routine(one that will be repeated) and I am proud of each of you.  Sweat was dripping and layers were being shed.  Strong work!

Time was called with only 1 PAX completing all 10 rounds.  PAX returned to their groups and lined up for another run back to our starting point.  Because we have some machines among us, it was decided to not return the way we came.  Up “burp back hill” we went, in a little faster than mosey pace along the sidewalks surrounding the athletic fields and back to the track. We were thankful for the downhill portion of this route

Not today


Prayer requests:

Donatello and his family.

Safe travels for everyone over the holidays.

Remember to focus on the true reason for Christmas

Walk a little slower daddy said a child so small.

I’m following in your footsteps and I don’t want to fall

Sometimes your steps are very fast, sometimes they are hard to see

So walk a little slower daddy for you are leading me.

And I would want to lead just right and know that I was true

So walk a little slower daddy for I must follow you.

This was a little poem my son’s daycare sent home when he was a year or two old for father’s day. I keep this in my phone and read it often to remind myself of the responsibilities I have to my children.  Some days are definitely more difficult than others.  Even though this poem was directed at fathers it has other applications for other roles.  Whether its at work or our social groups, people are watching us to see if we “practice what we preach.” We are all leaders in some area of our life.  I challenge you to lead by example today, this week and through out the coming year!

Murph 12/30 at 0700 at Arrowhead

3rd F event this thursday 2100 hours at Main Street Pizza

Pedialyte will be assuming role of AO Q beginning in January

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