Northeast Tennessee

Beep Beep

Northeast Tennessee Johnson City Iron Horse (Founders Park)

The plan for today was simple—let the Pax set a baseline. We have been at it for several months now. Guys are getting stronger and fitter, but the workouts are also getting harder. It can be difficult to get a sense of how much progress is being made without some point of reference. So, a good old fashioned PT test seemed in order.




It was cold, take a lap around the inner loop…

  • SSH (20 IC)
  • Windmills (10 IC)
  • Slo-mo Squats (10 IC)
  • TTT (10 IC)
  • Imperial Walkers (15 IC)
  • LBAC (10 IC, each way)
  • Merkins (5 IC)
  • Hillbilly Walkers (15 IC)

Partner Up for PT test.

YHC was adamant this was not a contest. No one’s keeping tabs. It’s about knowing where you are, setting a baseline to measure improvement. As such, form is critical. No mini-merkins or head bobs. Full range of motion is expected.

  • 2:00 AMRAP merkins
  • 2:00 AMRAP sit-ups
  • 20 Meter shuttle run BEEP test
    • Back and forth to the cones until the Pax can no longer keep up with the beeps.

We had some time left so mosey to the amphitheater.

4 rounds

  • 20 merkins
  • 10 box jumps
  • 20 dips
  • 10 box jumps

Mosey back to the flag for some quick Mary

  • Heels to heaven (20 IC)
  • Boat/Canoe


  • countarama
  • namearama

Prayer/Devo—Push the rock. 


Good work by the Pax. T-clap to Slugger and Rite Aid for hanging in for nearly 8 rounds on the beep test. YHC learned speakers are in order next time we do a beep test. Difficult to run, hear the beeps, and call them out when you are huffing for breath.

Leave a Reply