Northeast Tennessee

How Flippin’ Convenient?!

Northeast Tennessee Erwin Iron Valley (Love Chapel)

TIME: 0700



  • SSH x40IC
  • Merkin x15IC
  • Lunge to High knees x10 OYO
  • Freddie Mercury x25IC
  • Peter Parkers x20IC
  • Arm Pretzels x20IC
  • LBAC x15IC (and Rev)
  • Motivator from 7


On our way to the pitch, we picked up a tractor tire…how convenient!

Circuit #1 Tractor Tire Relay

Lay the tire down on the sideline.  A group of 4-5 men line up behind the tire. One after the other the men will flip the tire then run to the opposite sideline and back.  Immediately upon return, they will flip the tire and traverse the field. The object is to flip the tire to the other sideline.

Once the tire hits the opposite sideline, the group will pick up and do 20 overhead presses.

Rinse and repeat.

On this particular morning, we had 5 PAX…how convenient!!

Four laps were completed.

Circuit #2

  • Station 1:  Burpee – Pull-ups
    1 Burpee then 1 Pull-up x10
    Mosey to the track then high knee skip to the blue monster
  • Station 2: Standing Rows x25
    Mosey to the cone (~15 yds) then bear crawl to the first stadium seating sectional (~35 yds)
  • Station 3: Dips x30
    Lunge walk to a cone in the middle of the field then back to the second seating sectional. (~40yds)
  • Station 4: Bulgarian split squats x10 each leg
    Mosey to the tire next to the pull up bars.
  • Station 5: Single Leg Jump-ups x10 each leg
    Now your back at the pull-up bars…how convenient!!!
  • Rinse and Repeat


  • American Hammers x30IC
  • Outlaws x10 each direction OYO
  • Flutter Kicks x40IC


TClaps for Grills.  He decided to get a second dose of F3 after posting at Iron Horse for their early service.

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