Northeast Tennessee

G.O.L.I.A.T.H. comes to Iron Valley

Northeast Tennessee Erwin Iron Valley (Love Chapel)

WEATHER   Brisk 36 degrees

  • Mosey half a lap
  • ‘Merkins – IC – 10
  • Mosey half a lap
  • Arm Pretzels – IC – 10 straight into LBAC -IC – 10 into LBAC in Rev. – IC – 10
  • Mosey half a lap
  • Imperial Walkers – IC – 10
  • Mosey half a lap
  • Hillbilly Walkers – IC – 10
  • Mosey half a lap
  • Scorpion Dry Docks – IC – 10 (RIght), 10 (Left)
  • Mosey half a lap

Since no other Iron Valley PAX could make Goliath (this year) YHC thought he would bring some of it to them. G.O.L.I.A.T.H.  (Time restrictions only allowed us to perform each exercise for 4-5 PAX instead of the orgianally planned full trip around the COP before having to move to the next exercise)

  • G – Guantanamo Circle up on six with feet off the ground towards the middle.  One PAX goes around the COP pushing each PAX’s feet towards the ground (Modified with Flutter Kicks to keep moving) while each PAX takes their turn moseying a lap
  • O – Outlaws while each PAX takes their lap one at a time
  • L – Lt. Dan while each PAX takes their lap one at a time
  • I – Imperial Squat Walkers while each PAX takes their lap one at a time
  • A – American Hammers while each PAX takes their lap one at a time
  • T – Tony Hawk Burpees (burpee with a 360 during the hop) while each PAX takes their lap one at a time
  • H – Howling Monkeys First PAX starts with 10 Monkey Humpers then Moseys a lap while the second PAX starts his 10, and so on. Once the PAX completes his lap he assumes the monkey humper position till all PAX complete the circuit.


  • Sweat Angels – IC – 10
  • Heals to Heaven – IC – 10
  • Sweat Angels – IC – 10
  • Pickle Pounders – IC – 10
  • Freddy Mercury – IC – 10
  • Pickle Pounders – IC – 10
  • Doc I hate you – 5 count hold – 7



One of the first sub 40 workouts for Iron Valley and 12 HIM showed up. I am always humbled by the support of the PAX! Keep up the EH. Do not get complacent!  Bring more men who need F3. It will get colder. Life gets harder.

On Saturday as I soaked from the punishment of the Goliath, I thought…. I have the Q Tuesday and think we will sit around and sing songs (and I am a really bad singer.  Then Sunday as I had difficulty walking without feeling like my calves were going to cramp up on me, I thought…. We can have an easy workout. Just enough to get the participation ribbon. Monday morning came with the same thoughts as Sunday.  Mid afternoon on Monday as I started working on the Weinke sheet, I thought…… I am not holding up my end of the bargain if I don’t provide the men of Iron Valley with what they deserve.  Challenges, Fitness mixed with a taste of Goliath.  Floppy Disk felt “If this was my attempt to sell it for next year, I was doing a poor job”.  LOL.  I hope I did not let down the 12 men who had faith I would live up to my promise as the Q.

Still time to sign up for GoRuck! Do it now!


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