Northeast Tennessee

Simple and effective

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

A wonderful crisp summer morning for the Arrowhead PAX.


TTT (IC) X 10

Abe Vigoda (IC) X 10

The PAX were a little sleepy so 5 Burpees OYO got the blood flowing

Imperial Walker (IC) X 15 (Now they’re counting!)

LBACs (IC) X 10 each way

Merkins (IC) X 5

Ponzi Lap around the track (he had actually already arrived at this point)

The Thang 1

Line up on the goal line

Bear crawl 20 yards, then Merkins X 10

Side bear crawl 20 yards, then Carolina Dry Docks X 15

Side bear crawl (opposite side) 20 yards, then Block Overhead Press X 20

Crawl bear 20 yards, then Block curls X 25

Mosey back to the goal line, rinse and repeat until time is called

The Thang 2

Line up on the goal line

Sprint 20 yards, then Burpees X 10

Sprint 20 yards, then Lunges X 15 per leg

Sprint 20 yards, then Mountain Climbers X 20 per leg

Sprint 20 yards, then Air Squats X 25

Mosey back to the goal line, rinse and repeat until time is called


Fire Drill (The PAX loved this.  They were a little rusty, so we need to practice our fire drills more often.  Better safe than sorry.)

American Hammers (IC) X 20

Flutter Kicks (IC) X 20

An Elevator Merkin

Pedialyte’s dad is still critically ill, pray for the family


‘What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you? You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions. ‘ James 4:1-3

Just a reminder that if we’re not careful, it’s easy to live for ourselves and forget our calling to honor God and serve others.  Our culture is wrought with individuals living just like this, individually, seeking to fulfill their own passions, to the extent they are not willing to consider that others have legitimate thoughts, desires, cares and feelings too. Not to mention that for the Christian man, we believe that each human is made in God’s image and deserves to be treated with respect and dignity.  I wish I could say that I always treat each person this way, but sadly my flesh rises up and I do that which I wish I would not do instead of living in the Spirit. Sometimes this is true even for those whom I love most, such as my wife and kids.  Let us not grow weary.  We all mess up.  What makes a difference when you mess up is what you do after the fact.  Man up, apologize, make it right.  What you do after the fact may have a larger impact than what you actually did and it might actually be more impactful than if you’d of just done the right thing to begin with!  Always moving forward, leaving no man where we found him.  Let’s fulfill our calling and live as HIM!


Announcements – August 4this social at Highland Gate Pool and possible 2.0 Day (It is also the Spartan Super in Asheville for those doing the CSAUP

Leave a Reply