Northeast Tennessee

Mt Aberest

Northeast Tennessee Arrowhead (Indian Trail) Johnson City

An overcast 69 degrees with a light breeze brought 12 PAX together to put in some work. Appreciating the chalk art to varying degrees, we got our day started.



  • Motivator from 5
  • Seal claps IC x10
  • LBAC IC x10 fwd/rev

Merkins till exhaustion. Everyone did merkins until they needed to pause for a break, thus determining their merkin rep count

  • Through the tunnel IC x10
  • Willie Mays Hays IC x5
  • Sticky butt kickers IC x5

Mosey with coupon to the mailbox at the bottom of the hill.

Climbing Mount Aberest. There are many ways to the top.  This is the path we took:

  • Swing sets: 10 underdogs
  • Base of hill: 10 kettlebell swings
  • Everest the straight section to the middle of the hill (left lunge, right lunge, squat)
  • Middle of hill:  Merkins, twice your rep number from warmup
  • Al Gore to the top of the hill
  • Top of hill: Ab Medley
    • LBCs x10 IC
    • Freddie Mercuries x10 IC
    • Flutter kicks x10 IC
    • American Hammers x10 IC
    • LBCs x10 IC
  • Mosey back to swing sets. Rinse, repeat but add 5 reps to underdogs and kettlebell swings (ie, 10, 15, 20, etc)

Reverse table top for 30 seconds


Saturday June 11, go to IronHorse for Convergence (Arrowhead is closed). EH some folks. Check Slack for 3rd F and other announcements.

Leave a Reply