Northeast Tennessee

Merkin/Squat Miles Party of 9

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Nine PAX gathered in the cold gloom to put in some hard cardio work at the Iron Horse.  Cardio ain’t real fun for most, including YHC…until it’s over.  Having your cardio in by 6:15a is downright dandy.

This was the first official boot camp with the IronHorse as one of two AOs in Johnson City.  The numbers were small, but the company was top-notch.

Conditions: Cold, dry, 26 degrees, dark



  • Motivator from 10
  • Merkins x 5 IC
  • Hillbilly Walkers x 20 IC
  • Merkins x 5 IC
  • Prisoner squats x 15 IC
  • Merkins x 5 IC
  • Plank jacks x 20 IC
  • Merkins x 5 IC
  • Imperial Walkers x 20 IC

Pause game for burpee train – 20 to 30 burpees…unpause

The Thang

Merkin/Prinsoner Squat Half Milers – Start with 25 merkins OYO at the sun dial.  Run one half mile loop.  At the Founder’s sign, opposite side of the loop, stop for 25 prisoner squats OYO.  Rinse and repeat x 20-25 minutes.  Finish with 25 merkins.  Most of the PAX completed 3-4 laps.

Mosey to the field for 40-yard gassers.  Partner up with two buddies.  Team gassers (one runs to far cone, slaps hand of buddy, buddy takes off to near cone, slaps buddy’s hand who takes off to far cone.  Rinse and repeat x 6-7 minutes.



Countorama, Nameorama, Prayer (Penn-Seagal)

Mileage = 2.6 miles


As of today, F3 Johnson City requires a couple different twitter handles.  @F3IronHorse is official.  Tclaps to Penn-Seagal who stopped by at the end of the workout and led us in prayer.  P-S was in street clothes (not normal F3 attire).  The dude has dropped serious, noticeable pounds, 40 to be exact, since starting F3 last summer.  Tclaps to Penn and multiple other gents who are working hard to get better.  The scripture verse for the week is 1 Corinthians 6:19-20 “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.  F3 is undoubtedly helping YHC and many other HIMs in JC do just that.



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