Northeast Tennessee

Some New Things to Try and a visit from Roxanne

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

14 PAX journeyed to Arrowhead on this 40 degree, damp, overcast, gloomy morning.  All in an effort to get better today.  To push themselves.  The plan to for the day was to try some new exercises and see how much they sucked.  Some did more than others.

  • The day started with a “21”.  Where the PAX performed a SSH (IC) to a count of 5 then continued in silent count to 21, where all the entire PAX must halt when 21 is reached.  If anyone does not stop at 21 (or stops before), then there is a penalty.  Of course, there was a 10 burpee penalty (you, Matlock) applied.
  • 4X4s – from the upright position, drop to the plank, perform 4 Merkins and 4 Mountain Climbers, return to upright position to make one.  The plan was for 5 but an audible was called at 3.  (24 Merkins)
  • Chinook Squats – Overhead Chinooks (X4), followed by a single squat (X10)
  • Scorpion Dry Docks (IC) X10 Yeah, put one of your legs in the air, scorpion-like, while you do dry docks
  • Mosey to playground (pull-up bars)


  • Morning Call – All PAX in the plank position.  One man performs 5 pull-ups and counts while the remaining PAX perform a Merkin with each pull-up.  Exercise is continued until the PAX have done pull-ups or body rows.  (70 Merkins)
  • BearPees – Beginning at the far end of the parking lot, each man performs a single burpee and bear crawls over 2 parking spaces, performs a burpee, etc.  Continued to the end of the parking lot.
  • Mosey to the shovel flag
  • “Cusak”– Each member of the PAX is to carry his block (coupon) over his head (arms straight) for an 1/8 mile (or less if too fatigued) where he is to perform the following:
    • 10 block Merkins
    • 20 block squats
    • 30 block curls
    • Rinse and repeat until time is called.
  • “Roxanne” – while the 1978 Police hit “Roxanne” is played (my Bose speaker makes it nice), each man, from the plank position, is to perform a Merkin each time “Roxanne” is sung and a plank jack each time “you don’t have to put on the red light” is sung.  I lost count how many times Sting sung those two phrases.  Must have been 30.  We will never listen to that song the same again.
  • In the two minutes that remained, a MARY called for LBCs (X10) and Imperial Walkers (X10).

Done (finally)

James 3:13 – Who is wise and understanding among you?  Let them show it by their good life, by deeds done in humility that comes from wisdom.” 

The members of the PAX that are from the Gatton College of Pharmacy all know Brian Odle, a faculty member who over the last year, traveled to MD Anderson in Houston, got chemo, was told he needed to have his right leg amputated at the hip, recovered from surgery and got more chemo.  He recently returned after two weeks short of the year in Houston.  Several of us have shared his story with the men of F3.  Brian is the kind of Christian that shows his faith by his good life and deeds done in humility that comes from wisdom.  People see how is treats others, leads his family and handles the many challenges he has faced.  They see Brian and want to know “what is special about him”?  They want to know because whatever he has, they want it.  It is his strong faith.  I think he has changed the lives of countless others by his actions and example.  We should all hope to be seen that way. – Pedialyte


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