Northeast Tennessee

Jobs Delivers

Northeast Tennessee Johnson City Iron Horse (Founders Park)


*Posted by Donatello on Behalf of Jobs*

We had good turnout of 13 for F3 workout on Tues. Morning. Jobs took the Q for the first time. (Editorial Note: Jobs is a man of few words, he’s too busy putting in the work)



  • Side Straddle Hop (25 IC)
  • Thru the Tunnel (15 IC)
  • Imperial Walkers (15 IC)
  • Hillbilly Walkers (15 IC)
  • Little Baby Arm Circles (Both directions) (10 IC)
  • Squats (10 IC)
  • Little Baby Crunches (20 OYO)

Amphitheater exercise Sequence (Theme #14)

Three Rounds:

  • Bottom Level: 14 Merkins
  • 1st Level:
    • 14 Merkins
    • 14 Step ups (each leg) –Squats
  • 2nd Level:
    • 14 Big Boy Sit-ups
    • 14 Decline Merkins
  • 3rd Level :
    • 14 Dips
    •  5 14-point Body Builders (5 total)

Indian Run or Mosey to Hill for Sprint Grinders

Separate into teams of 3, one mosey to the top of the hill. Spring up hill, tag partner (rinse and repeat until time is called)

Indian Run or Mosey back to Amphitheater

Ring of Fire

PAX call exercise—other PAX complete while PAX runs up the stairs and back

  • BBSU
  • Merkins (2x)
  • LBAC
  • Squats
  • American Hammers
  • Crunches


  • Countorama
  • Nameorama

Welcome FNG Garrett Messmer : From Ohio -> Buckeye Fan -> Wolverine (no brainer)


Moleskin (comments by Donatello)

Jobs took to the Q like an ole Pro. This guy has only missed 1 workout since his first post in week 3 of the launch (I guess we’ll let him take a vacation day). He’s consistent, gives 100% every time, and it’s paying off big. Great work brother.


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