Northeast Tennessee

Arrowhead AO Tour with 16 degrees of Fun

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Nine brave (yet cold) PAX (4 over 50) braved the 16 degree morning at Arrowhead.  At least the shovel flag was drooping.  We were NOT!

  • SSH (IC) X25
  • Willie Mays Hayes X20 seconds each leg
  • Through the Tunnel (IC) X15
  • LBAC (IC) X15 each way
  • Shoulder Pretzels (IC) X20
  • Merkins (IC) X10

THE THANG – Grab your block and mosey to the left-field foul pole by the large baseball field.

  • Partner #1 will run up the hill to and jump retaining barrier.  Run up Roan Street to the street light (about 60 yards).  Jump the retaining barrier and proceed down hill back to the baseball field.  Run back to the partner.  Switch with partner
  • While partner #1 runs, partner #2 performs the following:
    • Overhead block presses X10
    • Block curls X10
    • Block triceps extensions X10
    • Rinse and Repeat while you wait

Mosey to bleachers behind home plate

  • Starting at home plate, partner #1 bear crawls to first base, grapevine to second, bear crawl to third, grapevine to home.  Switch with partner
  • While partner #1 circles the bases, partner #2 performs the following:
    • Block dips X10
    • Blocks ground to sky X10
    • Hold block with straight arms in front of your body X10 seconds
    • Rinse and Repeat while you wait

Mosey with your block to the rail ties at the end of the track

  • Each PAX performs 20 step-ups (each leg)

Mosey with your block to the sideline near the shovel flag

  • One partner carries a block in each hand to mid-field.  Partner #2 lunges along with #1 to mid-field then switches.  Continue to far sideline and return (lunges, block carry) back to shovel flag
  • Circle the PAX – Ring of Fire to complete the workout
    • One PAX calls out the exercise and then runs to the far sideline while the PAX completes AMRAP of the exercise
      • Merkins
      • SSH
      • Squats
      • Plank Jacks
      • Flutter Kicks


In “Dead Poets Society” Robin Williams gave his students an obscure Latin phrase “Carpe Diem” – Seize the day!

Ecclesiastes 9:7-10

7 Seize life! Eat bread with gusto, Drink wine with a robust heart. Oh yes – God takes pleasure in your pleasure!
8Dress festively every morning. Don’t skimp on colors and scarves.
9 Relish life with the spouse you love Each and every day of your precarious life. Each day is God’s gift. It’s all you get in exchange For the hard work of staying alive. Make the most of each one!
10 Whatever turns up, grab it and do it. And heartily! This is your last and only chance at it, For there’s neither work to do nor thoughts to think In the company of the dead, where you’re most certainly headed.


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