Northeast Tennessee

Dora’s Hip Flexor

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

It was a cloudy but mild day where 10 PAX braved the threat of moseying.  But we stayed on the track for the most part and the nice mosey shoes would have come in handy.


Motivator from 8

Through the tunnel x10IC

WMH 10 count each side

Sumo squat x10 count

Hip flexor stretch x 10 count each side (seen here )

Bear crawl 15-25 yards to cones set up where a 100 meter dash would begin on a track
Dora with an added hip flexor twist.  Everybody partnered up, cumulative reps.  One partner ran the 100 meters, performed 2 tire flips of a tire size of their choice and ran back to relieve their partner, who was working on the following:

  • 100 merkins
  • 200 little baby crunches
  • 300 squats
  • 400 imperial walkers (each knee is one)

A few PAX helped out complete the reps for others.

Mosey a half lap to the bleachers

  • 15 tricep dips
  • 15 decline merkins

Mosey 2/3 lap back to the tires and put them away.  Mosey to the flag .


  • Heels to heaven (with legs coming down to six inches off the ground) x 15
  • Dying cockroach IC x10
  • An unspecified number of merkins (per Napa)
  • A series of boat canoes (or canoe boats per Matlock)



Safe travels to Baby going to Disney

Flexible hips means deeper and more meaningful squats

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