Northeast Tennessee

Bears, Crabs, BOMBS

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather 55 – Rain eventually showed up

COP – Kardashian




  • SSH 15 IC
  • Don Quixotes 15 IC
  • LBAC 15 IC (both ways)
  • Mosey to other end of park
  • Imperial Walkers 20 IC
  • TTT 10 IC
  • HW 15 IC
  • Motivators (7)


Crabs v Bears

Count off (1-2). 1s are bears (bear crawl) and 2s are crabs (crab walk). Salmon (yellow bean bags) and whatever-crabs-eat (orange bean bags) are scattered over a 30×40 yard field. Go get one beanbag and balance it on your person (if you drop it, no sweat – just do 5 burpees and continue), take it back to the sidelines, repeat over and over and over for 5 minutes then switch teams and repeat game for 5 minutes.

It’s almost 6 months since my F3 anniversary so I thought I’d pay homage to my first post Q’d by Escape Hatch: B.O.M.B.S. away:

Pair up:

(Reps are cumulative by team):

1 team member runs 40 yards down and back while the other does the exercise then switch:

50 Burpees

100 Overhead claps

150 Merkins

200 Big boy sit ups

200 Squats (not sure if any team got this far)

COP – Honcho (I think)

Welcome FNG – Craig Charles of Craig’s Cuts (therefore: Scissorhands)

Announcements – Murph challenge at South Side Elementary on MONDAY 1/2/16 @8AM. Men’s conference in February – contact Cooter. Some of us are starting a healthy eating, among other healthy habits challenge. More on that within the week. If you are interested in starting the 1000 mile challenge (starting with a 90 day challenge), go to, contact Kardashian and you’ll be added to the team.


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