Northeast Tennessee

4 Cones + 1 A Revisit

Northeast Tennessee Erwin Iron Valley (Love Chapel)

TIME: 0700
TEMP: 69 and Humid


  • Merkins x10IC
  • Squats x15IC
  • SSS x30IC
  • Imperial Walkers x15IC


Five Cones at varying distance around the track.  Closer together at the beginning then spread out (longer run) for the last two stations.

As you run around the track, stop at each cone and perform the set of exercises.

  • Side Straddle Press (x15):  Side Strattle Hop and overhead presses with a cinder block.  Of course, the block will need to be carried around the track.
  • Genuine with a Twist (x10):  Perform a Genuine but adding an upper body twist to the right and left before returning to the standing position.  Oh, and carry the block with you.
  • Plyo-Peter Parkers (x15):  Four count Peter Parkers allowing only one foot planted at a time similar to mountain climbers.
  • Peter Partker Merkins (x10)
  • Skier Jump Plank (x14)


YEP! We had time on Saturday!!

Heels to Heaven 20IC

Butterfly kicks  40IC  – flutter kicks with hand behind the head elbows straight out (butterfly).  Lift shoulder blades off the ground and twist to the left. Hold the position for a 5 count then switch to the right.  Switch every 5 count.  Key element is to maintain the butterfly with the elbows straight out from head.  Do not lift with your fingers but rest them on the back of your head.

LBC x20IC  (3 count hold)

Little Baby Side Crunches (LBSC) 20IC


Leave a Reply