Northeast Tennessee

A Respect(able) Heat and Snow Workout

Northeast Tennessee Johnson City Iron Horse (Founders Park)

It was a cold winter morning at about 25 degrees and all of the RESPECT Crew showed up!!!! 7 PAX showed up to put in some work. I wish I recorded Kardashian, Chum, Hee Haw, Balk, Sugar, and Crampon doing the Surfees. They were riding the burpee wave like pros. However, the mumble chatter was not scarce for the Hand Release Prison Cell Burpees!!!!! There was a lot conversation.


  • SSH x 25
  • Slow Squat X 10
  • IW x 10
  • HRPCB x 5 OYO
  • Travolta Merkins x 5 OYO
  • Stair Lap to stay warm

I love to watch the old Christmas classic movies. My favorite as a child was The Miser Brother’s Christmas, so I wanted to make a Q for HEAT and SNOW. So, we split up into two groups. One group began doing the HEAT workout and the other began with the SNOW. After each round, the PAX switched to the other workout. 

  • SNOW
    • 5 x Surfees
    • 10 x Non-Alternating Shoulder Taps
    • 15 x Outlaws
    • 20 x Werkins
    • Sprint two light poles and back
    • Rinse and Repeat the Round
  • HEAT
    • 5 x Hand Release Prison Cell Burpees
    • 10 x Everests
    • 15 x American Hammers (4 ct)
    • 20 x Travolta Merkins
    • Hill Lap
    • Rinse and Repeat the Round
  • After multiple rounds, we did a MARTHA
  • Martha (3 Rounds)
    • Grab a partner – While one partner is wall sitting the other partner is doing exercises. When the partner doing the exercises finishes, they switch. You can do this for as many rounds as necessary. Here are the exerecises:
      • 5 x Burpees
      • 10 x Merkins
      • 15 x Squats

Prior to time being called, we were able to get a few ab exercises completed

  • 25 x Flutter Kicks (3 ct)
  • 20 x Reverse Crunches

PRAYER – Prayerful reminder to keep to Acts of Service.
Our struggle today is not a power struggle, but a truth struggle! Our focus is off and we continue to look for our world for answer and see our brother as our enemy; however, Eph 6:10-18 says, Our enemy is not flesh and blood! We need to re-focus and see our enemy as spiritual and our weapons as well. We can fight against the enemy in our own ability. 

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