Northeast Tennessee

Burpee 1/4 Mile – Bringing the heat

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather: Frosty, clear 19


The PAX had some GroupMe chatter going on about the cold so YHC was quick to put together a routine that would warm the PAX up quickly.


COP – Rudy







Merkins 15 IC


LBAC Reverse 10 IC


The Thang

Broke the PAX into two groups


Group #1

Cones were placed around the field at 12, 3, 6, and 9 o’clock. Half of the group started at 12 o’clock and the other at 6 o’clock. The 12 o’clock group did a lunge/burpee combo through the 3 o’clock cone, then jogged to the 6 o’clock cone. From the 6 o’clock cone, the PAX did a broad-jump/burpee combo through the 9 o’clock cone and jogged to the 12 o’clock cone. Rinse and repeat until QIC called switch. Inspired by the burpee mile, this was more like a burpee ¼ mile.


Group #2

6 station circuit with 2 moves per station

1 – Incline Merkin 20 / Decline Merkin 20 (on the wall)

2 – Carolina Dry Dock 20 / Alternating Shoulder Raise 20 (15lb Dumbbells)

3 – One-Leg Squats 20 / Spiderman Squats 20

4 – In/Out Hammer Curl 20 (20lb Dumbbells) / Laying Tricep Extension 40 (40lb Dumbbell)

5 – American Hammer 25 / Mountain Climbers 30

6 – Plyo Merkins on the wall to the cone / Alternating step-ups to the stairs


Groups switched at roughly the 25min mark.



Elevator Merkins – Call out

Crescent / Chair – Call out

Mountain Climbers – 60 seconds




Namearama – Welcome FNG Tyler Williams – Electrician, father of 3, youth pastor – Jonny 5

T-claps for all the guys who rucked it up for this one.

Announcements – Donatello is finalizing the Ruck event with the regional F3 leaders. Tentative date is May 6

Rudy is still looking for 3-4 guys for the Ragnar March 24-25th.



My first post was August 20th and F3 has without a doubt been a game-changer. You think you push hard until you do so with a group of guys wanting to get better for all the right reasons. Some of the PAX are honest-to-goodness heroes in my mind. I watch them show up post after post and put in the work that others wouldn’t even think about. It’s truly a motivation for me. It’s not about the reps, the pace, or the calorie burn because you can find that at any gym. It’s about the transformation that happens inside when you find the determination to not only get out of bed, but come out in the gloom and put in the work. Life has a way of draining us between careers, family, and other responsibilities. The Holy Spirit moves in us to guide our lives but God designed us with a need for community to accomplish our mission on this earth. Ecclesiastes 4:9-12 tells us “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.” Living a life of faith and integrity is tough in this world but coming together with these men 3-4 times per week definitely gives me the boost I need to press on. Proverbs 13:4 says “The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.” My soul is truly, richly supplied by F3 and this group of diligent men.

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