Northeast Tennessee

Quarter Mile Cusack

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Double-digits (10) PAX pulled themselves out of the sack this crisp, 33-degree morning for some fun with blocks!
DISCLAIMER
PRAYER
COP

The Warmup

• Motivator from 8
• 4X4s – from the upright position, drop to the plank, perform 4 Merkins and 4 Mountain Climbers, return to upright position to make one.  (X4)
• Chinook Squats – Overhead Chinooks (X4), followed by a single squat (X10)
• Scorpion Dry Docks (IC) X10 Yeah, put one of your legs in the air, scorpion-like, while you do dry docks
• Mosey to playground (pull-up bars)

THE THANG• Morning Call – All PAX in the plank position. One man performs 5 pull-ups and counts while the remaining PAX perform a Merkin with each pull-up. Exercise is continued until the PAX have done pull-ups or body rows.

Mosey back to the shovel flag


• “Cusak”- Each member of the PAX is to carry his block (coupon) over his head (arms straight) for 1/16th mile (or less if too fatigued) stopping at the lighted cone where he is to follow the printed directions: Then Cusack to the next cone.
Cone at RR tie wall
o 10 block Merkins
o 20 block squats
o 30 block curls
Cone at bleachers
o 10 dips
o 20 block swings
o 30 block curls
Cone at end of track
o 10 block Merkins
o 20 block squats
o 30 block curls
Cone at shovel flag
o 10 dips
o 20 block swings
o 30 block curls

Rinse and repeat until time is called. 
MARY
Roxanne!  Each “Roxanne” by Sting is a Merkin (X1), if followed by “you don’t have to put on the red light”, each PAX is to also perform a plank jack.  What fun.
CIRCLE OF TRUST
PRAYER
MOLESKIN
A very good friend of all the pharmacists in F3 JC is a man named Brian Odle.  He is an amputee secondary to osteosarcoma (bone tumor) of his hip.  He is one of those men that once you know him, you seek him out.  Y’all know that I mean.  Very few of those men around.  He would be a tremendous man in F3 if he would have had the opportunity.  He has been through so much in his life that could have left him a bitter man and one with lots of questions of “why me.”  Yet he is the epitome of Job.  Through it all his verse is Proverbs 17:22 – A cheerful heart is good medicine, but a crushed spirit dries up the bones.  Keep this verse, and Brian, in mind when you face trials.  Seek God for the strength and assurance that only He can provide.
ANNOUNCEMENTS
Rite Aid and Donatello will be running the Asheville Marathon this weekend.  Precious will be doing the half!

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