Northeast Tennessee

Water Breaks and Sitting Around

Northeast Tennessee Johnson City Iron Horse (Founders Park)


COP – Sugar

19 PAX came out on a pleasant 65 degree morning to enjoy a morning beat down dominated by water breaks and sitting..  The first water break came unexpected as the morning sprinklers came alive during the merkin warm-up.  Kudos to those PAX who didn’t stop or break cadence despite the distraction.  YHC decided to audible the location and the PAX moseyed to the pavilion for some fun with a workout die courtesy of Kardashian.  Each PAC took turns rolling the die and calling out the exercise facing up.  The favorites, evidenced by the PAX rolled them multiple times, included the 1-minute wall sit and the “water break” which was defined as a bear crawl from the middle of the pavilion to the far wall.


  • Slow squat 10 IC
  • TTT 10 IC
  • LBAC 10 IC
  • LBAC Reverse 10 IC
  • Arm pretzels 10 IC
  • Merkins 10 IC

The Thang

The exercises included of each of the following:

  1. 15 Jump Squats
  2. 15 Jump Lunges
  3. 30 American Hammers
  4. 30 Mountain Climbers
  5. 30 Freddie Mercuries
  6. 1 minute wall sit
  7. 20 Burpees
  8. 20 Merkins
  9. 20 Dips
  10. 30 second 1-sided planks
  11. Water break aka bear crawl

Announcements – Goliath at the Gorge is coming up next month & lots of 5Ks to take advantage of including Turkey Trot


Leave a Reply