Northeast Tennessee

Starting May off right…with Burpees, Blocks and Merkins

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Twenty-two PAX got out of the warm sack for a chilly but spectacular morning at Arrowhead.  We all lapped everyone on the couch (or in the fartsack) this morning.


The Warm-Up

• SSH (IC) X25
• Willie Mays Hays (IC) X10 seconds each leg
• TTT (IC) X15
• Imperial Walkers (IC) X10
• LBAC (IC) each way X15
• Shoulder Pretzels (IC) X20
• Hillbilly Walkers (IC) X10
• Merkins (IC) X10


There are four stations around the track. Each station has cone/light with instructions for each location. Each group is to complete the exercises as a group before running to the next station. Those that finish the set of exercises are to plank until the 6 finished their sets. Then the group leaves together to run to the next station.

Station #1

• Burpees X5
• Merkins X10
• Block overhead extensions X15
• Block squats X20

Station #2

• Burpees X5
• Decline Merkins X10
• Shoulder pretzels X15
• Lunges X20 (10 each leg)

Station #3

• Burpees X5
• Diamond Merkins X10
• Dips X15 (heels on block)
• Step-Ups with block X20 (10 each leg)

Station #4

• Burpees X5
• Dips X10
• Incline Merkins X15
• Big Boy Sit-Ups X20

Rinse and repeat until time is called.

At 6:10, mosey to the shovel flag.

By way of congratulating Rudy for his marathon on 4/28, he gets to choose the Mary for the remaining minute.  And he chooses…….wait for it…….elevator Merkins. 


Stay the course!

No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with temptation he will also provide a way of escape, that you may be able to endure it.        1 Corinthians 10:13


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