Northeast Tennessee

Last Man Standing

Northeast Tennessee Johnson City Iron Horse (Founders Park)


15 Pax enjoyed the 41 degrees, slightly moist morning without a single Pax wearing tights.

SSH x 15 IC

TTT x15 IC

Willie Mays Hayes x 15 IC-sorta

OYO Dips x 20

OYO Inclined Mercans x20

Last Man Standing was a (mostly static) exercise to failure followed by a 240 yard stride, and second exercise until the last man finished.

Mercans (TF) – Stride – Squat Jumps

Canoe (TF) – Stride – Burpees

Al Gores (TF) – Stride -Big Boy Sit Ups

Little Baby Arm Circles (TF) – Stride – Lunges

Mercans (TF) -Stride – Squat Jumps

Al Gores (TF) – Stride – Big Boy Sit Ups

120 yard Strides on 50 sec intervals x 6

OYO Dips/Wall Jump/Inclined Mercans x 10

SSH x18 IC (to ensure that one particular Pax actually knows how to do them)

12-3-6-9 – Around the clock – Each Pax in that position called and led their preferred exercise

Mercans x20 IC

Flutter kicks x 49 IC (plus knees up extended hold)

Squats x 20 IC

Freddie Mercurys x35 IC

Lately I’ve been pondering the four most useless words in the English Language, “It’s Not My Fault!” It is easier to place the blame on another person, group or perceived situation. What would happen if we stopped trying to shift the blame and owned the situation?  What would happen if we used “Here is what I am going to do about it” in place of those four useless words?  As Fathers, Husbands, Community Leaders, Teachers, and as MEN, it is up to us to be the change we want to see.  Several years back I heard a saying and I have made it my mantra, I make my kids repeat it so much they just roll their eyes every time It is a great reminder as the days get colder and darker and the Fartsack is beckoning you to stay a little longer instead of going to workout…….  You can have excuses or you can have results, but you can’t have both.

Refill offered up his home/driveway for a tailgate party before the SHHS football game on Friday.

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