Northeast Tennessee


Northeast Tennessee Johnson City Iron Horse (Founders Park)

You’d think the JC Pax would have learned by now that when Donatello sends out an email and asks for Q’s—someone needs to respond. This day was particularly challenging, given YHC was hobbled coming off a 10K OCR on Sunday. Appearantly jumping from a 9-10 foot embankment into grass (which did not soften the landing) is probably not a great idea when you are 6 weeks away from turning 40—at least my achilles thinks so. Nonetheless, YHC had to find a way to smoke the JC PAX—without running.

YHC recalls the first time doing a Tabata interval. It seems harmless enough. Your thinking to yourself “I’ll probably have to do more—I mean, it’s only 4 minutes of work—how hard can it be?” Which is quickly followed by “Dang—that sucks!”

So, it was time to introduce the JC pax to Tabata.




  • SSH (20 IC)
  • Windmills (10 IC)
  • Imperial Walkers (15 IC)
  • Overhead claps (10 IC)
  • TTT (10 IC)
  • LBAC (10 IC, each way)
  • Hillbilly Walkers (15 IC)
  • Slo-mo squats (10 IC)
  • Merkins (10 IC)

The Thang 

Donatello—”Who’s heard of Tabata?”… The PAX—” …  ” … Donatello—”you are about to meet him, grab a cinder block and get cozy”

Simple concept 00:20 seconds of work followed by 00:10 seconds of rest over a 04:00 minute period.

The Tabata exercises:

  • Merkins
  • Squats
  • Block Shoulder Presses
  • Block Swings (ground to overhead)
  • Alternating block curls/block rows

Based on the grunting, moaning, and groaning—YHC was kind enough to give the PAX 2:00 minutes to recover between each round. 

  • Finish out with AMRAP hand release merkins for 1:00


  • countarama
  • namearama
  • Prayer—Honcho

Welcome FNG’s 9 Volt and Fannie Mae

  • Dale Stoops—works at battery plant —>9 Volt
  • Joel Kavanaugh—mortgage originator—Fannie Mae


Today tied the all time high for a Tuesday (22) and we were missing several Tuesday regulars (you know who you are). It’s great to see the continued growth in JC. These men get it.


  • Shirt pre-order ends today (10/18/2016)
  • Saturday, November 5—2nd Annual Northeast Tennessee Veterans Ruck and Roll

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