Northeast Tennessee

Dress Rehearsal

Northeast Tennessee Johnson City Iron Horse (Founders Park)


COP – Sugar

11 days until Memorial Day and some PAX are prepping for the Murph.  This was a good morning for 7 PAX to attempt a dress rehearsal.


  • Slow squats IC x 10
  • TTT IC x 10
  • WMH R & L 10 count
  • Hillbilly Walkers IC x 10
  • LBAC forward IC x 10
  • LBAC reverse IC x 10

The Thang

All PAX were familiar with the Murph workout.  Since the playground at Central Baptist continues to be locked, the pulls ups were modified to bent over rows w/ coupon using a 2:1 conversion (2 reps = 1 pull up)

1 mile run around founders park

200 bent over rows

200 merkins

300 squats

1 mile run

Most PAX ran out of time before completing the 1 mile finisher.

Mary 20 flutter kicks

Announcements – There will be a IPC type challenge in June called “Who’s NEXT (NorthEast’s Xtreme Titan) where each AO creates a workout.  Ironhorse will be participating and creating a workout challenge over the next week.  Check Slack for details.


Leave a Reply