Northeast Tennessee

How much pain’s in a circle of pain?

Northeast Tennessee Johnson City Iron Horse (Founders Park)

YHC’s been thinking about ramping up the COP to make it a little more painful.  Seems like the COP’s been getting treated as a time for stretching and getting ready for the Thang.  Today, 19 out of 19 PAX agreed that the COP was painful.

Weather: High 60s, low humidity, perfect

PRAYER – Rite Aid

Honestly can’t recall how many of each we did.  Just had “a lot” on the Weinke.  Some of the 30s may be 40s and vice versa.  Tried to keep it high intensity…no breaks.

  • Motivator from 8
  • HR Merkins x 10 IC
  • Hillbilly Walkers x 40 IC
  • Merkins x 8 IC
  • Imperial Walkers x 40 IC
  • Merkins x 6 IC
  • Prisoner squats x 10 IC
  • Merkins x 6 IC
  • Plank jacks x 10 IC
  • Merkins x 5 IC
  • LBACs forward x 30 IC
  • Merkins x 5 IC
  • LBACs backward x 30 IC
  • Merkins x 5 IC
  • Shoulder pretzels x 40 IC
  • Merkins x 5 IC straight to plank x 1 minute


This focused on the 1st F and the 2nd F.  Get in groups of 3 based on cardio ability.  Take outside lap starting at sun dial: 10 merkins/10 burpees, mosey up Tombstone Hill: 10 merkins/15 prisoner squats, mosey to Founder’s sign: 10 merkins/20 plate curls.  A 30lb coupon accompanied each group.  No leaving a group member behind x AMLAP until time called.  Every group got about 3 laps in for about 2 miles total.

MARY (optional)

  • LBCs x 20 IC
  • Plank x 1 minute


  • Countorama
  • Nameorama

PRAYER – Rite Aid
Heroism starts at home with the M and the 2.0s.  Keep that in mind this week. That’s something I took away from the Art of Manliness F3 podcast.  If you haven’t listened to it, it’s worth your time…especially if you haven’t read Freed to Lead.   Also, didn’t mention this yesterday but mentioned it in passing to Honeysuckle at work.  I’ve been getting my merkins in for the 10000 challenge and got behind while attending a conference.  Somehow it seemed embarrassing to get merkins in in a conference room, hallway, common area, etc, yet I’d stuff my face with some free conference-provided carbs in front of my conference-attending buddies and think nothing of it.  That needs to change.  Taking care of yourself isn’t embarrassing.  It’s God honoring.  Thanks to the NETN PAX for helping me to be more God honoring.

TAP for the pax running the Spartan


Jim Wozniak –> from Chicago (southside but Cubs fan) –> Sox

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