Northeast Tennessee

All About That Bass, No Treble

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

It was a cool 38 degrees, but clear skies.  15 PAX including one FNG got up to get better.


Extra long warm-up on a cool morning

  • Chinooks IC x 5, Shoulder Pretzels IC x5, LBAC x5 IC forward, LBAC x5 IC reverse
  • Merkins x13
  • TTT IC x10, WMH x10 ea side, Sumo Stretch x10 count
  • Merkins x13
  • Hillbilly Walkers IC x 10
  • Merkins x12
  • Toy Soldiers x10 ea leg, Butt Kicks x10 ea leg
  • Merkins x12
  • One Indian Run Lap

(that was 50 merkins – now we’re warm)


PAX rotated through four stations, moseying between each station.  Two exercises at each station, rinse and repeat

  • Station 1 (at flag)
    • 10 block squats
    • 10 single leg jumps onto block (5 ea leg)
  • Station 2 (at wall along track)
    • 20 step ups ea leg (40 total)
    • 20 LBCs
  • Station 3 (behind home plate)
    • 30 monkey humpers
    • 1 Bernie Sanders up the hill
  • Station 4 (pavilion)
    • 40 calf raises
    • 40 second wall sit

Most made it 2-3 times around before time was called


  • Imperial Walkers IC x10
  • Box Cutters IC x10

Welcome FNG, Steve Levesque AKA: Zima

Gutterball went to high school a mile from the synagogue in the news.  He didn’t know the victims personally, but knew people who lived in the neighborhood.  Prayers go out to the victims and the people who can influence change to prevent these tragedies.  May a sensible solution be found and not stalled by political banter.  Remember Connecticut, South Carolina, Orlando, Las Vegas, Colorado, Pittsburgh.
Word on the street is Rudy is collecting shirt orders to save on shipping

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