Northeast Tennessee

Saturday Recovery

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

36 degrees with clear skies but a wet ground.  3 PAX gathered for an unassigned Q.  So the AOQ felt a bit of a recovery workout was in order.  Something to get us moving but not cause too much pain.  (These are okay to do every now and then).



  • SSH IC x20
  • Imperial Walkers IC x10
  • Hillbilly Walkers IC x10
  • Through the tunnel IC x10
  • WMH classic for 10
  • Abe Vigoda IC x10
  • Mosey one lap

We stayed as a socially distant group.  We did two exercises at each of the four ends of the track, moseying between each station.  Each round is one lap.

  • Round 1
    • 5 hand release merkins
    • 5 heels to heaven
  • Round 2
    • 10 tricep dips at East and West end; 10 step ups each leg at the South end; 10 lunges each leg at the North end
    • 20 LBCs
  • Round 3
    • 10 merkins
    • 30 American Hammers (each twist is one)
  • Round 4
    • 20 squats
    • 40 Mountain Climbers (each leg is one)
  • Round 5
    • 10 Carolina Dry Docks
    • 50 Flutter Kicks (each leg is one)
  • Round 6
    • 5 Vertical Frog Jumps
    • 60 second plank

One mosey lap to equal 8 laps total for the day
Encourage men to sign up for Qs.  It’s exciting when we have variety.

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