Northeast Tennessee

Get a Grip

Northeast Tennessee Arrowhead (Indian Trail) Johnson City

It was a pleasant and cool morning as 5 PAX made their way to the parking lot that was smothered with others taking advantage of the pleasantries.  YHC thought it’d be a grand Q event with all these people, but only five came for F3 and they were not disappointed. With cinder blocks ready, here we go.


YHC and Steven Tyler


  • SSH IC x20
  • Imperial Walkers IC x10
  • Hillbilly Walkers IC x10
  • Through the Tunnel IC x10
  • Willy Mays Hays IC x10
  • Sticky Butt Kickers IC x5
  • LBAC IC x10 fwd/rev
  • Moroccan Nightclubs IC x10

Mosey with coupon to the playground


Call it a post-COP, pre-The Thang:

Murph practice for about 6 minutes

  • 5 pullups
  • 10 merkins
  • 15 squats

Now it’s time to Get a Grip, as in the 11th studio album from Aerosmith in 1993.  Which also provided good background music as PAX ventured into the next phase of the Q.

Partner up. At the monkey bars, Partner 1 does a Dead Hang for the amount of time equal to 50 seconds minus the first two digits of their body weight (eg, a 220 lb PAX would hang for 28 seconds).  While Dead-hanging, Partner 2 does Merkins on their fingertips. Then switch.

Then, Partner 1 Farmer Carries two blocks the distance of three light posts while Partner 2 walks with him doing Cherry Pickers.

Both PAX do 10 underdogs at the swings.

Switch, and Partner 2 does the Farmer Carry back, while Partner 1 does Cherry Pickers.

Rinse and repeat (excluding the Murph part). By the third round, PAX were losing their grips.


  • 15 Curls while holding the block by the lip (this garnered the most mumble chatter)
  • Ab Medley (all in cadence)
    • 10 LBCs
    • 10 Freddie Mercuries
    • 10 Flutter Kicks
    • 10 American Hammers
    • 10 LBCs


Let’s see how your forearms feel tomorrow.

YHC is Qing in Kingsport on Thursday for Q v Q.

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