Northeast Tennessee

Simply a ladder on Tombstone Hill

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather: Cloudy, Mid 60s, and pretty humid. Let the gloom begin!

Disclaimer: QIC


14 PAX got to experience the simplicity of a ladder on Tombstone Hill this morning. The QIC cooked up most of this routine to be used as part of the Converenge Q and looking back I’m glad we cut it out… both for the time factor and the suck factor!


We started with a dynamic warmup by going up to the Farmers Market and doing a few movements the length of about 40 yards. First, mosey. (turn around) Second, grapevine. (turn around) Third, grapevine other side. Fourth, high knees. Fifth, broad jumps, Sixth, bear crawl. After we got our heart rates up a bit, we did a few more stretching exercises…

  • Through the Tunnel  10 (IC)
  • Little Baby Arm Circles 10 (IC) each direction
  • Emperial Walkers 10 (IC)
  • Windmills 10 (IC)


We then moseyed to Tombstone Hill and started the ladder which went down line this…

Start at the cone. Do 5 Burpees.
Run to Second cone and do 10 merkins. Run back to 1st – do 5 burpees
Run to 2nd – 10 merkins, run to 3rd cone – do 15 lunges (each leg/30 total), 2nd – 10 merkins, 1st – 5 burpees
Run to 2nd – 10 merkins, 3rd – 15 lunges (each leg), run to 4th cone – 20 Carolina Dry-Docks, 3rd – 15 lunges, 2nd – 10 merkins, 1st – 5 burpees
2nd – 10 merkins, 3rd – 15 lunges, 4th – 20 CDD, run to 5th cone – 25 Big Boy Situps, 4th – CDD, 3rd – 15 lunges, 2nd – 10 merkins, 1st – 5 burpees
2nd – 10 merkins, 3rd – 15 lunges, 4th – 20 CDD, 5th – BBS, run to 6th cone – 30 Squats, 5th – BBS, 4th – CDD, 3rd – 15 lunges, 2nd – 10 merkins, 1st – 5 burpees
Merkins: 90
Lunges: 105 (each leg)
Carolina Dry Docks: 100
Big Boy Sit-Ups: 75
Squats: 30
After some of the PAX were finished, they got to pick their favorite cone, run up to it, and do it again, waiting on the 6.
Mosey back to the amphitheater.
Had just enough time for 1 minute of Mary… Heels to Heaven for a minute (20 IC)
COT/Prayer: QIC
On my way home, I got stuck by the Iron Horse. (train crossing). I looked around to see if any other PAX were around. I was by myself, no one was looking, no one would ever know if I didn’t get out of my car. Decisions…. Decisions…. The Iron Horse lasted 22 burpees.
The sermon at my church this past sunday was about how little decisions can make big outcomes over the course of our lives. Galatians 6:7 talks about the idea of sowing and reaping and how it is an unavoidable truth – that what is sown is that which is reaped. A little sowing – a little reaping. A lot of sowing – a lot of reaping.   No sowing – No reaping.
Proverbs 24:30-34 reads  “I passed by the field of the sluggard And by the vineyard of the man lacking sense,And behold, it was completely overgrown with thistles; Its surface was covered with nettles,And its stone wall was broken down. When I saw, I reflected upon it;
I looked, and received instruction. “A little sleep, a little slumber, A little folding of the hands to rest,”
Then your poverty will come as a robber And your want like an armed man.”
That field probably describes how many of us have taken care of our bodies prior to F3 – Putting junk food in, being sluggish/tired all the time, just sitting around, only doing the things that we HAVE to do. F3 has changes alot of that for me… the (seemingly) small decision to post 3 times a week has reinforced this idea of sowing and reaping in my life. The decisions I make today WILL largely determine my tomorrow. Both Physically and Spiritually. (By the way, it’s easier for me to see that this truth holds in the physical, harder for me to see that its still true in the Spiritual.) If I am not doing things to pursue a life that models Christ’s example (scripture mediation, scripture memory, praying, etc…), its the same thing as me trying to complete a Murph with no training…good luck!  Our decisions matter, PAX. How we spend our days is how we will spend our lives.   Make the most of your time. “You can’t make more time…. you can only make the most of the time you have been given.”- Tom Oyler)
One more…. “What I am to be, I am now becoming.”  Ben Franklin.

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