Northeast Tennessee

Tour the AO – with a block and a clock

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

19 PAX met in the 60 degree gloom at Arrowhead.  Bring your block, they were told.  Luckily the rain held off and the wind remained relatively calm.  Perfect for a tour with a block and a clock.
DISCLAIMER
PRAYER
COP

The warmup

  • SSH X20
  • Merkins X10
  • Willie Mays Hayes X10
  • Shoulder Pretzels X20 (where is Honcho?)
  • LBAC X20, then reverse
  • Mosey with your block to the railroad tie wall

THE THANG

  • Dips X30 seconds, recover X15 seconds
  • Step-ups X30 seconds, recover X15
  • Mosey with block to small hill near school
  • Run up and down hill for 45 seconds (about 3 laps)
  • Mosey with block to side of school building
  • Wall sits X30 seconds, recover X15
  • Merkins X30 seconds, recover X15
  • LBCs X 30 seconds, recover X15
  • SSH X 30 seconds, recover X15
  • Mosey with block to pull-up bars
  • Pull-up or body rows X30 seconds, recover X15
  • Big-boy sit-ups X30 seconds, recover X15
  • Overhead block presses X30 seconds, recover X15
  • Merkins X30 seconds, recover X15
  • Mosey with block to diagonal corner of building
  • Wall sits X30 seconds, recover X15
  • Merkins with rotation X30 seconds, recover X15
  • Imperial Walkers X30 seconds, recover X15
  • Mosey with block to track
  • Block curls X30 seconds, recover X15
  • Squats (with block) X30 seconds, recover X15
  • Flutter kicks X30 seconds, recover X15
  • Mosey with block to corner of track
  • Merkins X30 seconds, recover X15
  • Overhead block presses X30 seconds, recover X15
  • Mosey back to shovel flag
  • 10 Burpees OYO

CIRCLE OF TRUST

Welcome to FNG Anthony Kiech, nicknamed “Stitch” due to his statement (complaint) about having a “stitch” in his side after the workout.
PRAYER
MOLESKIN
Devotional – Philippians 2:4 – not looking to your own interests but each of you to the interests of others”.  I try to live by this verse, waring “I AM SECOND” bracelet reminds me of this.  Although it is in our nature to be selfish, I am best when I put other’s needs first.  We should constantly remember this and continually strive to put others first in our lives, starting with our Savior.
ANNOUNCEMENTS

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