Northeast Tennessee

Working On Your “A” Game

Northeast Tennessee Johnson City Iron Horse (Founders Park)

20 PAX gathered at the amphitheater on a drizzly 48-degree morning to work on their “A Game” – ABS and ARMS.  YHC had originally planned to do something else that would have involved a little more running, but I recently strained my right calf following Launchpad’s beatdown earlier this week.  Thus, the beatdown was modified.  There was plenty of groaning this morning and YHC even heard chatter about wishing a burpee train would roll by for relief.  However, the highlight of the morning was when the PAX joined in singing the theme song to the A-Team television show.  I love it when a plan comes together….


Slaughter Starter – 20 burpees OYO

LBAC – 15 IC

LBAC Reverse – 15 IC

TTT – 10 IC

WMH – 10 count

SSH – 20 IC


The PAX were challenged to complete 4 rounds of the below exercises to reach a total count of 100 reps per exercise before time ended.  A stair lap was completed after each round.

ABS (Start with 10 reps and add 10 each round)

  • American Hammer
  • LBCs
  • Boat/Canoe
  • Heels to Heaven
  • Dying Cockroach

ARMS (Start with 10 reps and add 10 each round)

  • Curls
  • Overhead Press
  • Dips
  • Merkins
  • Kettlebell Swings


We welcomed FNG Tony (sorry, didn’t get his last name) who will be called Capri.  You need to ask him the story behind his name.

3rd Thursday is tonight at 8pm at Main Street Pizza.

Sign up for the GOMR.  See spreadsheet.





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