Northeast Tennessee

100 IC Merkin Mile with a little extra

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

The puddles remained from the night before but the gloom was actually clear for the 15 PAX who got stronger this fine, mid-50s morning.

DISCLAIMER
PRAYER
COP

THE WARMUP

  • Merkins IC X10
  • SSH IC X15
  • TTT IC X10
  • Merkins IC X10
  • Willie Mays Hayes “IC”, 10 count each side
  • LBACs IC X10, Reverse IC X10, Chinooks IC X10
  • Merkins IC X10 (that makes 30)
    THE THANG – the Merkin Mile
  • Mosey to the covered “patio”
  • Step-ups on the curb X45 seconds (as fast as possible)
  • Merkins IC X10 (that makes 40)
  • Mosey to the Right field dugout
  • Run to the top of the hill (carefully)
  • Squats X10 OYO
  • Merkins IC X10 (that makes 50)
  • Back down the hill (carefully)
  • Mosey to the railroad tie wall
  • Dips X20 OYO
  • Merkins IC X5 (that makes 55)
  • Mosey to the school, grab a spot on the wall
  • Wall sits X45 seconds
  • Merkins X7 (that makes 62)
  • Mosey to the top of the traffic circle
  • Squats X10 OYO
  • Lunges X10 (5 each leg) OYO
  • Merkins X10 (that makes 72)
  • Mosey to the swing set
  • Run in single file in a serpentine manner through the swings – bear crawls next time!
  • Mosey to the pull-up bars
  • Pull-ups X5 OYO
  • Squats X10 OYO
  • Lunges X10 (5 each leg) OYO
  • Merkins X8 (that makes 80)
  • Mosey to the corner of the school, continue down steps to the left
  • Step-ups X10 (5 each leg)
  • Merkins X5 (that makes 85)
  • Mosey to the end of the track
  • Squats X10 OYO
  • Merkins X5 (that makes 90)
  • Mosey back to the shovel flag
  • Merkins X5 IC (that makes 95)
  • Mary – Baby chooses Air Presses (thanks for the break…not)
  • Merkins X5 IC (finally to 100)
  • END – One Mile, 100 Merkins IC

CIRCLE OF TRUST
PRAYER
MOLESKIN

Proverbs 17:27 – As iron sharpens iron, so one man sharpens another.

I feel that F3 has sharpened me.  I was telling my son, who is 21 and is at UT, that I was impressed that he has been working out more and is getting six-pack back.  I told him that he needs to stay the course, for the rest of his life.  I wish I had been more consistent (committed) to working out for the last 30 years.  Now that I am a part of F3, the working out part is easy to stay committed to (for me) but the biggest influence on my life has been the second and third F of F3.  I see how you other guys open up about your struggles and talk about what you do to stay the course.  It encourages (sharpens) me to be intentional about the other parts of my life that I may have let slide somewhat.  It is not just about working hard in the boot camp and other activities.  It is about putting in the time to make the other parts of our lives sharper as well.
ANNOUNCEMENTS

Leave a Reply