Northeast Tennessee

Circle the Wagons: Just Arms and Abs

Northeast Tennessee Johnson City Iron Horse (Founders Park)

It was a wonderful 57 degrees this morning. It was a great morning for a Circle the Wagons stay where you are arms and abs focused workout.

-Plank Jacks IC x 15

-Merkins IC x 10

-Plankenstein IC x each arm and leg for 8 ct

-Horse & Buggy (Donkey Kick added to Manmaker – 10ct) IC x 5

We stayed at home this morning around the amphitheater. This was a team workout where the total amount of reps would be completed by 3 PAX. It was a brutal arms and abs workout.


  • 500 Block Curls
  • 400 Merkins
  • 300 CPRs
  • 200 Dips
  • 100 One Arm Rows
  • 50 Burpees
  • 4 Stair Laps or Bear Crawls


  • 500 BBSU
  • 400 Revers Crunches
  • 300 Heels 2 Heaven
  • 200 Flutter Kicks (4ct)
  • 100 Block V-Ups
  • 50 Burpees
  • 4 Stair Laps or Bear Crawls

We didn’t have time for much; however we had time for…

  • TTT IC x 8
  • Manmakers IC x 2


I shared the idea that we think there is no “I” in team; however, there really is. As an individual, if I do not perform well, it hurts those around me and their opportunity for success. Also, the “I” in team is INFLUENCE. We are all being influenced everyday by different aspects; however, we need to ask ourselves a simple question, “How will we use our influence with those around us – positively or negatively! I mentioned how the influence of the men in F3 has influenced me to go further and do better in my physical fitness.
Goliath at the Gorge

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