Northeast Tennessee

Super Morning for a Super 21

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Time:  5:30am

Temperature:  57 degrees and awesome

Lights:  Dark



I apologized to the PAX in that I feel like I’ve cheated them and disrespected the Slaughter Starter.  In looking through the Exicon to my shame I discovered it’s 20 Burpees OYO not 10.  Therefore:

Slaughter Starter:  20 Burpees OYO

LBAC x 10 IC/EW no pause

Dive Bombers x 5 at Q’s call and tempo

Burpees x 10 OYO

Slow Squats x 15 at Q’s slow cadence

Mountain Climbers x 25 IC

Seal Jacks x 21 IC

Burpees x 5 OYO


The Thang

Super 21:  1 merkin/1 squat; 2 merkins/2 squats; etc.  To allow rest we broke up the reps with cardio in the following manner:

Sets 1-10:  Merkins/Squats

Monkey Humpers x 21 IC

Sets 11-13: Merkins/Squats

Mountain Climbers x 21 IC

Sets 14-15:  Merkins/Squats

Seal Jacks x 21 IC

Sets 16-17: Merkins/Squats

Monkey Humpers x 21 IC

Sets 18-19:  Merkins/Squats

Mountain Climbers x 21 IC

Sets 20-21:  Merkins/Squats

Seal Jacks x 21 IC

We finished at 6:10 just in time for Mary!


Ankle Touch Crunch x 20 IC

Rosalita Whips x 15 IC

Flutter Kicks x 30 IC

Boat Canoe at Q’s command for the last minute




Kevin Sanders-FNG—>Former Marine (he wore his USMC shirt)—>moved here in 1996—>21yrs with the Sherrif’s Dept—>on SWAT Team—>Paul Blart Mall Cop—>welcome “Blart”


Memorial Day Murph


The PAX this morning stayed at the shovel flag and did work.  I commented that if they don’t think they can do the Murph in under an hour, they just did The Super 21 which is 231 Merkins and 231 Squats.  Added cardio and the warm up and they crushed it in 40 minutes.  Strong work gentlemen!  Proud to be a part of what we do at Arrowhead.

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