Northeast Tennessee

Arrowhead 3-Year Convergence

Northeast Tennessee Johnson City Arrowhead (Indian Trail) Erwin Kingsport

39 PAX joined on cloudy day, mid-30s to celebrate the three year anniversary of the Arrowhead AO. Honeysuckle started us off…


  • SSH ICx20
  • Imperial Walkers ICx15
  • Abe Vigoda IC x10
  • WMH 10 ea side
  • LBAC ICx10 forward and reverse
  • Merkins IC x10

Count off in 3s and Indian Run to a station

Eight minute workouts at each station and rotate (apparently in a more random way than intended).

Station 1 (at steps on side of school) [Honeysuckle]

  • EMOM
    • 10 wall jumps and 10 Derkins, RRx4
    • 10 wall jumps and 5 Burpees, RRx4

Station 2 (at playground) [Matlock]

  • Mini-Murph
    • 5 Burpees, 10 Merkins, 15 Squats
    • Run to 3rd light post and back, rinse and repeat

Station 3 (at bottom of hill) [Jester]

Partner-up each partner does one exercise for reps while the other does a different exercise for time.  Run up and down the hill between each set

  • 25 merkins with flutter kicks
  • 10 burpees with plank
  • 30 squats with little baby crunches

Mosey to middle of field.  Outgoing AO-Q Honeysuckle handed the shovel flag to incoming AO-Q Gutterball.

Each AO formed teams of 4 based on weight.

Tug-of-war AO challenge

Winners stayed on, losers sent down The Field.  Spectators did air squats

The Field:

  • Run 40 yards, do 5 burpees
  • run 20 yards, flip the tire 5 times
  • run 50 yards, climb a rope and touch the field goal cross bar. (if you can’t touch it, 5 merkin penalty)


  • Shoulder-tap Pledge
  • Heels to heaven ICx15 (Jake)
  • Elevator merkins (Rudy)

Kingsport consensus Tug-of-war champs
New AOs forming (Jonesborough, Morristown).  New F3 leadership across AOs and Fs.

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