Northeast Tennessee

Again, Again, Again…

Northeast Tennessee Erwin Iron Valley (Love Chapel)

YHC greeted the PAX of Erwin this morning for repetitive & simple work. It’s just 4 exercises— running, merkins, squats, and burpees—how bad can it be? I’ll let the Erwin PAX decide.



Non-traditional COT—everyone on the line

Across the parking lot and back

  • Jog
  • High knees
  • Butt kicks
  • Back Pedal
  • Carioca
  • Power skips
  • Jog again
  • LBAC (10 IC)
  • Merkins (10 IC)

Rotation 1: Concept is simple 20 Rounds with 15-20 recovery interval

  • 25 yard shuttle run | 10 merkins | 10 squats (rinse and repeat, 20x)

Rotation 2: EMOM for 8:00 Burpee over Block

  • 8 Burpees alternating jumps over the cinder block for the next rep (or cone, or parking line)


  • Countarama
  • Namearama


Always enjoy visiting with the Erwin PAX. They are a great group of guys. They show up and put in the work. There was some mumble chatter (mostly instigated by YHC) but that quickly went away about round 3 or 4 of the shuttle runs. YHC threw a cardio heavy fastball at the Erwin PAX to see if they could handle it—they did. Although they did look like someone stole their lunch money during the EMOM burpees over block. T-claps men.

Leave a Reply