Northeast Tennessee

Jester wasn’t fooling around for April 1st

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather: a lovely overcast day temps in mid 40’s


Prayer: Jester


Motivator from 7 (although YHC began counting SSH IC, let’s just say that did not go unnoticed)

Merkins x10 IC

Hillbilly walkers x15 IC

TTT x10 IC

Shoulder Pretzel x10 IC

Imperial Walkers x15 IC

The Thang: grab a cinder block at mosey to far end of the inner loop of the iron horse.  Partner up and switch off blocks with partner (more on that later) (loop approx 1/4 mile).  4 stations located at equal distance around the loop: shoulder press x20, Curls x15, squats x15, merkins x10 off each side of the cinder block.  Carry cinder block around loop 4x.

Next slow mosey to amphitheater lunging across each bridge and x10 half way between each bridge.

Partner 1 on left side of amphitheater partner 2 on right.  Left side does 3×10 upright rows, but between sets go to center of amphitheater and do 10 BBSU’s.  Partner 2 3×10 each arm bent over rows and in betwee sets 10x BBSU’s in center.  Then switch

Get one’s own orginal block back (see moleskin) and mosey back to main field.

Count off by 3’s and finish off last 4 minutes with gassers across field carrying block to and fro.



Welcome FNG Andy Webb…teaches at alternative school at Science Hill High School…Belding


Since it’s been a while since YHC Q’d I wanted to make the most of it so the Pax would at least get what theyve paid for. Told the Pax we were going to live out our devo today durig the workout.  Used Galations 6:2 “carry each others burdens and in this way you will fulfill the law of Christ”. This is why we switched off cinder blocks with our partner (although I didn’t tell them that at the time,just had the referrence written in chalk on the path).  After we completed the workout at the amphitheater I had them get their original block to carry back using Galations 6:4-5 “Each one should test their own actions.  Then they can take pride i themselves alone, without comparing themselves to someone else, for each one should carry their own load.”

Lastly, YHC shared this was used to symbolize that we all come to F3 with our own “stuff”, but we are here for each other, and that I couldn’t think of a better group of men to spend my time with out of all the people I know.  Futhermore, since at the end of a solid F3 workout I ending with the last couple of verses from that passage, Galations 6:9-10 “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up. Therefore, as we have opportunity, let us do good to all people, especially to those who belong to the family of believers.”

T claps to the several Pax that helped launch F3 in Erwin today. You were missed (yes even you Honcho), but that is great work to pass on F3 to that community.

Prayer: Jester

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