Northeast Tennessee

Over the mulch

Northeast Tennessee Arrowhead (Indian Trail) Johnson City

It was a chilly 55°. 8 pax join the fun realizing that a giant mound of playground mulch was dumped not too long ago that has yet to be spread.


  • Soccer-style step ups on the block ICx10
  • TTT ICx10
  • Sumo squat x 10ct
  • Sticky butt kicks ICx10
  • LBAC x10 fwd and rev
  • Slow overhead press ICx10

Slow mosey to the playground. Five cones were placed in the parking lot about four spaces apart. PAX did 10 reps of one exercise at each cone. The first round through the cones focused on chest the second on legs the third encore. At the end of each round PAX ran to the monkey bars climbing over the 7-ft pile of playground mulch. Then do seven pull-ups and go back and start the next round.

Round A

  1. Hand release merkins
  2. Diamond merkins
  3. Carolina Dry Docks
  4. Lateral uneven merkins on the block
  5. Merkins

Round B

  1. Squat Jumps
  2. Baryshnikov squats
  3. Monkey Humpers
  4. Block squats
  5. Squats

Round C

  1. V-ups
  2. Freddy Mercuries (2ct)
  3. American hammers (2ct)
  4. Block flutter kicks (2ct)
  5. LBCs

Rinse and repeat.


No time
When traveling, make sure to check the F3 website and consider posting at another AO. You may learn a new exercise and you’ll probably feel welcomed wherever you go.

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