Northeast Tennessee

Lazy 4k reprise

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

8 doods made it out for a recovery workout on a balmy 65 degree morning. I wanted to offer some options for the Pax that hurt themselves this week to still get out and enjoy the glorious gloom. So I copied and pasted a Q from January like the boss I am.


  • Dynamic warmup:
    • Jog
    • High Knees
  • TTT x 10 IC
  • SLOW Merkins x 10
  • Inchworms x5 OYO
  • Some other stuff

Mosey to the top of the hill.


Confession time: I love me a Kilo 5K (thanks, Rudy for introducing it), which is 1000 reps and 5k worth of running. However, few doods can complete it on time (myself included). So I came up with a lazier version. You can take the lazy exercise for recovery (no shame in that!) or the non-lazy option if you’re feeling fresher than I am today.

Station 1 is at the top of the hill, station 2 is at the bottom of the hill, .125 miles away. 5 sets of exercises at the top, then 5 at the bottom and running back is 1 lap. 10 laps – 1000 reps and 4k of running.

Station 1

Station 1: Lazy | Non-Lazy
10 Merkins | 10 Diamond Merkins
10 Heels to Heaven | 10 Heels to Heaven IC
10 Monkey Humpers | 10 Baryshnikov Squats
10 Squats | 10 Jump Squats
10 SSH IC | 10 Burpees

Station 2: Lazy | Non-Lazy 
10 lunges | 10 lunges IC
10 pickle pounders | 10 single-leg PP (1 ct rt leg)
10 dry docks | 10 chicken peckers
10 plank jacks (2 ct) | 10 Peter parkers
10 BBSU | 10 V-ups

30 flutter kicks IC., Elevator Merkins, Boat Canoes
No one reads these. But that doesn’t mean it’s not important.

I talked about this Q being a good reminder that we should only modify using good form, and take the next step down in an exercise, rather than do lots of crappy reps.

Leave a Reply