Northeast Tennessee

Anger issues? Not anymore…

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

25 PAX gathered in the gloom of Arrowhead on this warm summer….wait it’s February! Why is it 65 degrees? Well we will take it!

Warm up – slaughter starter

Willie mays Hays on command

4 stations set up evenly around the track.  Each station has 4 assigned exercises. 1 exercise completed each lap.

Station 1 – Sandbags

  • Bear complex(think power clean into a front squat into overhead press into a back squat)  10
  • Shoulder slams 10 – this proved to be very therapeutic for some of the PAX with anger issues
  • Hang cleans 10
  • Overhead Toss 10

Station 2 ABS

  • BBSU 20
  • Tuck Jumps 20
  • LBC 20
  • Flutter Kicks 10(4:1)

Station 3 Body weight

  • Merkins 20
  • Squats 20
  • Dips 20
  • Burpees 10

Station 4 Block Party

  • Bent over row 20
  • Curls 20
  • Block swings 20
  • Overhead press 20


YHC had to slide out for 2.0 duty.  Donatello, our fearless leader, stepped in to finish the men off with 20 merkins IC and 20 squats IC. “A real crowd pleaser”


Black Hat(F3 Erwin) passing of their 3 year old.


I have never considered myself arrogant, but as I get older I am discovering that I am. I’ve adopted an attitude of I can accomplish anything if I work hard enough for it. While this may be true (within reason), if my ego is not kept in check it is easy to start saying “look what I have done!” We live in a materialistic, self-centered society and I greatly appreciate those of you that help keep me humble and in check.

I came across a quote from one of my favorite authors, Brennan Manning, the other day and I wanted to share. “My deepest awareness of myself is that I am deeply loved by Jesus Christ and I have done nothing to earn it or deserve it.” Spiritually, I struggle daily to be the example Christ has called me to be. On top of taking care of myself, I have a wife and 3 kids that I’m supposed to lead. I take comfort in knowing that no matter how much I may feel I mess up, I know each day is a clean slate to start again.

There is a group rucking up Pinnacle Mountain trail this afternoon at 330 if anyone wants to join.

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