Northeast Tennessee

Record Recycled Q

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

First morning without rain this week and 15 PAX stood ready to put in some work at Arrowhead. 4 PAX were already putting in work, grinding out some ruck PT on the field. Attendance the past Saturday had been lack-luster so QIC determined a recycle with a slight modification was in order.

Merkin – 10 IC

LBAC – 10 IC

LBAC Rev – 10 IC

TTT – 10 IC

Merkin – 5 IC

WMH – 10 IC

Merkin – 5 IC


5 stations were setup around the railroad tie wall at the far end of the Arrowhead track/field. PAX broke into groups of 3. Workout was 2 minutes AMRAP at each station followed by a trip to the wall for 5 each of IC merkins, IC incline merkins, and IC decline merkins. Goal was to rotate through each station twice by the end of the workout. Stations were as follows:

  • Station 1 – Tire Flip Burpees – PAX # 1 flips the tire followed by 2 burpees, then PAX #2 and #3 do the same. AMRAP
  • Station 2 – 20 yard sprint – Sprint down the to the cone and back with a 10 sec recovery time. AMRAP
  • Station 3 – Bear Crawl Triangle – Cones were setup in a triangle. Bear crawl to the first cone, crawl bear to the next cone, and then side bear crawl to the starting cone. AMRAP
  • Station 4 – Legs – Lunge, lunge, and a squat. AMRAP
  • Station 5 – Core – 15 American Hammers followed by 15 Heels to Heaven. AMRAP

1.5 rounds were accomplished before a mosey back to the flag for some mary and merkins.

Boat Canoe – 60 sec

Merkins – 5 IC

Scissor Twist – 60 sec

Merkins – 5 IC (150 IC total)

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