Northeast Tennessee

Kilo Q in honor of the one pax wolfpack Hoedown

Northeast Tennessee Johnson City Iron Horse (Founders Park)

So a few weeks ago, January 7th if not mistaken 19 PAX showed up to workout in 4-6 inches of snow. We were all pretty impressed with ourselves for either our commitment or maybe stupidity for driving in those conditions, but either way we had a great time and were proud we showed up. Once home the tweets and texts started to flow about what we had done, then one of the PAX sent a link to a back blast by HoeDown. He had posted to his AO only to be the lone PAX for the day. He could have gone home and no one would know, but he would know and he was not going to take the easy way out. He pumped out 1,000 reps and inspired me to push harder even when no one is looking. Tclaps to HoeDown for doing the hard thing and being better for it. This is not the exact KILO HoeDown did but I think it compares.



Prayer – Jar Jar



Merkins (10 IC)

Motivator from 5

LBAC (10 IC)

Reverse LBAC (10 IC)

The Thang

Round 1

5 sets of:

20 Merkins

20 Squats

20 LBC


20 Dips

Indian Run Chase (2 groups – Clydesdales and Runners)

Clydesdales will start an Indian run while the runners do 5 Merkins IC then join the Indian run. The last runner will reach the last Clydesdale and will tap him on the shoulder and they both run to the front, rinse and repeat until Outer Loop is completed. All the Clydesdales will do 5 Merkins IC when the Loop is completed

Round 2

5 sets of

20 Lunges (10 each leg)

20 Incline Merkins

20 Flutter Kicks IC

20 American Hammers (Right side count only)

20 Plank Jacks


Count-o-rama  (19 PAX)




Brownie mentioned interest in putting together more definite plans for some CSAUP events that have been brought forward via text and emails.

Closing Prayer – Jar Jar

Welcome FNG – Glory – Thomas Arbaugh: had to sing the national anthem while wearing his sister’s swimsuit.


We were down in numbers because 11 of the PAX were at the new AO giving it a test run before the launch next Tuesday. I divided our PAX into groups of 4-5 so they could motivate and push each other through the rough parts of the workout and hold each other accountable. I was glad to hear several different men lead cadence during the workout. Probably not something they would have done in a larger group. Many of the PAX reached over 900 reps during the 45 minutes and several stayed overtime to finish the KILO. Tclaps to Slugger who pushed through the KILO and finished as we circled up. I am happy that God has bless F3 Johnson City and grown us so much. We continue to reach more men each day and have a positive impact.

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