Northeast Tennessee

Donatello Turns 40

Northeast Tennessee Johnson City Iron Horse (Founders Park)

The day has finally arrived—YHC turned 40. Typically Birthdays do not phase me, it’s just another day. I have to confess, however, that 40 feels a little different. It’s a significant milestone. Statistically—I’ve lived half my life. Of course with my family gene pool, that may be generous. My initial reaction is to dwell on the 40 that’s already passed, sitting in bewilderment at how fast time moves—thinking my best days (physically) are behind me. After a 10 mile run and a couple of beers before lunch at Yee-Haw (sorry, BB is a day or two late), I realized this is not the way to approach 40. My youth is behind me, but the end is still off in the distance (hopefully), but closer than it used to be. I’m in this brief window (the 3rd 500) where I can still function at a high level physically. I can still push myself and other men to keep getting better—to not be content with simply existing, but being present—to take control life and live it. One day that window will close and I will not be able to do those things—but today’s not that day and this phase is not that time!  

Conditions—Pouring Rain

YHC is an ardent supportor of braving the elements to build mental toughness and discipline; however, there is a point of diminishing return. A point where the elements are so poor that the workout suffers as a result. Today was one of those days. It was a downpour—a much needed deluge to quell the wildfires.YHC took mercy on the PAX and constructed a workout under the Farmers Market Pavilion. The Pax may have wished to be out in the rain when it was all said and done.  



The Thang:


  • SSH (40 IC)
  • Merkins (20 IC, 40 total)
  • Imperial Walkers (40 IC)
  • LBAC (20 IC each way, 40 total)
  • TTT (15 IC)

Block/Gasser Ladder

All exercises performed with Blocks

  • 40 Block Rows -> gasser (down and back, 2x)
  • 40 Block Swings -> gasser (down and back, 2x)
  • 40 Curls -> gasser (down and back, 2x)
  • 40 Presses -> gasser (down and back, 2x)
  • 40 Squats -> gasser (down and back, 2x)
  • 40 Merkins -> gasser (down and back, 2x)
  • 20 Merkins -> gasser (down and back, 2x)
  • 20 Squats -> gasser (down and back, 2x)
  • 20 Presses -> gasser (down and back, 2x)
  • 20 Curls -> gasser (down and back, 2x)
  • 20 Block Swings -> gasser (down and back, 2x)
  • 20 Block Rows -> gasser (down and back, 2x)
  • Peoples Chair
  • Balls to the Wall


  • Countarama
  • Namearama


For fear of getting overly emotional—YHC simple expressed his gratitude to the Pax for the work they put in—day in and day out. I’m proud of these men, more than words can express. Outside of being a husband and father, getting F3 up and running in Johnson City is probably the most important thing I’ve done in life. I just planted the seed in Johnson City—these guys are the ones who are making it grow. For that, I’m grateful.

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