Northeast Tennessee

Cardio and Merkins

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

21 PAX rolled into Arrowhead on a perfect 58 degree morning. 5 “Ruckers” were already on-site kicking complacency in the teeth.
DISCLAIMER
PRAYER
COP
LBAC – 10 IC

LABC Reverse – 10 IC

Merkin – 10 IC

TTT – 10 IC
THE THANG
With March Merkin Madness winding down, QIC noted it was time to wind the cardio up (with some merkins of course). Pretty simple routine. Do some merkins, sprint the football field, do another move, then sprint back for some more merkins. PAX grabbed their blocks and took a mosey to the goal line. Routine was as follows (100 yard sprint in between each move)

  • Merkins – 5 IC
  • Squats – 20 OYO
  • Merkins – 6 IC
  • Shoulder Press – 20 OYO
  • Merkins – 7 IC
  • Flutter Kicks – 20 IC
  • Merkins – 8 IC
  • Block Curls – 20 OYO
  • Merkins – 9 IC
  • Lunge – 10 OYO (each leg)
  • Merkins – 10 IC
  • Block Rows – 20 OYO
  • Merkins – 9 IC
  • American Hammer – 20 IC
  • Merkins – 8 IC
  • Block Curls – 20 OYO
  • Merkins – 7 IC
  • Mountain Climbers – 20 IC
  • Merkins – 6 IC
  • BBSU – 20 OYO
  • Merkins – 5 IC
  • Boat Canoe – IC
  • Merkins – 10 IC

The PAX were moving well and we had roughly 10 minutes left to burn. When all else fails, throw out the snake. Beginning at the goal line, run along the lines up and down the field similar to the “snake” game we all played on the trusty ole’ flip phones back in the day. We did stop to periodically to grind out another 30 IC merkins. QIC called time at 6:13 for a mosey back to the flag.

CIRCLE OF TRUST
PRAYER

ANNOUNCEMENTS
Lots of opportunity to jump on the Q in April. Get on it!!

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