Northeast Tennessee

OJ Hates Your Shoulders

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

12 PAX in the gloom, very light rain but very wet pavement. The exact temperature varied depending on who you ask, but best guess is low 50s. VQ.

DISCLAIMER – everyone now knows I am not a professional

  • Motivators from 5
  • TTT (IC) X 10
  • Abe Vigodas (super-fast windmill style) (IC) X 10
  • Imperial Walkers (IC) X 10
  • Hillbilly Walkers (IC) X 15


“Crab Nest Mountain” (a variation of “Bear over Nest”)

Partner up, P1 starts a crab walk up the hill…
P2 stays at bottom of the hill and does Merkins X10, Squats X10, LBC X10, then runs to top of hill, then back to wherever P1 is and takes over the crab walk. P1 then runs back down to the bottom of the hill to do the ‘nest’ exercises. Repeated until 6:07. Most crab walks mutated into bear crawls.

After the shoulder trauma, at the bottom of the hill….

  • Burpees 5 OYO
  • Plank Jacks (courtesy of Matlock)
  • Mosey back to the flag… erm… I mean the track.


Bring Sally Up Merkin Challenge
Song: “Bring Sally Up” by Moby… When the song says ‘bring Sally up / down…. you guessed it…. switch between Merkin up position and Merkin down position. 

“For our citizenship is in heaven, from which we also eagerly wait for the Savior, the Lord Jesus Christ” -Philippians 3:20

Leave a Reply