Northeast Tennessee

F3 Filthy Fifty

Northeast Tennessee Johnson City Iron Horse (Founders Park)

YHC wrote way to much in Thursday’s BB—so this will be short and sweet. It was a snotwaggler. After watching Olympic coverage of the Decathlon the idea of 10 events lingered in the twisted mind of YHC. Recalling some of the memories purged from the days of CrossFit, YHC recalled a little ditty called the Filthy Fifty that was based off 10 seemingly harmless exercises. I distinctly recall thinking—that doesn’t look too bad—which was quickly followed by—DANG that was awful! An F3 version of the Filthy Fifty was in order.




  • Merkins (10 IC)
  • Windmills (10 IC)
  • LBAC (10 IC)
  • Impearl Walkers (10 IC)
  • Squats (10 IC)

Just to make sure the PAX are nice and warmed up…


  • Burpee with 1 merkin at the bottom, increasing merkins each burpee rep up to 10. We are F3 men so of course—back down from 10 to 1. At this point there were some rumblings from PAX—I have no idea why. It’s all about the merkin. Everything is is just time filler.

Here we go—

The F3 Filthy Fifty (50 reps of each exercise before moving to the next)

  • Box jumps
  • Block rows (25 each arm)
  • Block KB swings
  • Walking lunge
  • Knees to elbows
  • Block press
  • Back extensions
  • Block thrusters
  • Burpees
  • Squat jumps


  • count-o-rama
  • name-o-rama
  • Prayer—Honcho


Doesn’t look too bad? Just try it. YHC can assure you, the reps creep up on you very quickly. It’s a strait up beat down. The thought of a sequencing 50 thrusters, burpees, and squat jumps at the end makes YHC want to spill Merlot just thinking about it.

T-claps for the guys who made it through the full 50 reps within the allotted time frame.

Welcome 2 FNGs

  • FNG Chris Miller -> health administrator, played football at Maryville, decided to walk on at UT, didn’t go so well -> Rudy
  • FNG Keith DeVos (Respect) -> teacher, runner, fisherman -> Chum

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