Northeast Tennessee

I’m sorry for what I said during burpees!

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather:  Beautiful, upper 50s

0525 – Friendly neighborhood BURPEE TRAIN.  Several PAX joined the group as the train rolled by.

It was at this point that YHC considered skipping the warmup, but then decided to press on as planned.

COP – Brownie



Merkins x10 OYO

Hillbilly Walkers x20 IC

Merkins x8 OYO

Imperial Walkers x20 IC

Merkins x6 OYO

Shoulder Pretzels x20 IC (YHC finally got his counting/cadence back under control around this point.  It seems he was a little rattled from the slaughter starter of the aforementioned burpee train.)

Merkins x4 OYO

Squats x20 IC

The Thang

Mosey to the track around the field.  There you will find 3 stations with fun activities to perform at each.  Complete AMRAP until time is called.

Station #1

-20 Squats

-10 Lunges (each leg)

-20 Plank Jacks

Station #2

-20 Merkins

-20 LBC’s

-20 Dips

Station #3

-20 Burpees (may have been just fine with 10-15)

Mosey back to the AO.

Air Presses x100 IC

Count-O-Rama – 17 PAX in attendance – 2 FNG’s.


COP – Brownie


Pythagoras is hosting a movie night Friday May 26th at his house.  All PAX are invited.  A double feature movie will be shown, thanks in part to a projector from a local school system.

If you have the desire to run approximately 3-5K’s in a span of 30ish hours, Donatello has the weekend for you!  A team of 12 PAX is running the Get Outside Mountain Relay (GOMR) in Sparta, NC June 2-3.  We still need 1 HIM to come up with a full team.

June 10th is a big day for F3 Johnson City/Iron Horse.  We will be celebrating our 1 year anniversary through a convergence of all local AO’s (Iron Horse, Arrowhead, and Iron Valley).  Donatello noted that if a PAX fails to post that day, there is a 200 burpee penalty.  YHC will be out of town that weekend, so I have already started keeping tally of my penalty.  I must say, if I were to do 200 burpees at one time, it very well may take all day…


Strong work by all the PAX today.  Mumblechatter was light, but the work was heavy, and the work was done.  We are all getting better and stronger with each post.  I am anxious to see the progress of this group as the weeks and months progress.  We are almost to the point where we have 50 PAX post between our 3 AO’s in a morning workout.  This is a testament to the benefit of what has been planted here.  We all realize the importance of F3 and the way it has added value to each of our lives.  We are stronger physically, mentally, emotionally, relationally, and spiritually than we were before.  The best part is, we’re not “there” yet.  There is always opportunity for more growth, and that will be exciting to see come to fruition.


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