Northeast Tennessee

Merkins, New Tricks, and The Dora Hill

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

58 degrees, humid (for East TN) and cloudy in the Arrowhead Gloom.  Pedialyte on the Q.

Welcome and Disclaimer

  • 1/2 of slaughter starter (10 Burpees) OYO
  • 10 Merkins (IC)
  • 10 SSH (IC)
  • 10 Bobby Hurley’s OYO
  • 10 Merkins (IC)
  • 10 Imperial Squat Walkers (IC)
  • 10 Catalina Wine Mixers (IC)
  • 10 Bruce Merkins OYO

“The Thang”

Mosey to RR tie wall and partner up

  • Partner #1 does 20 wall dips
  • Partner #2 does 20 Carolina Dry Docks
  • Switch and complete other exercise

Mosey to base of hill

  • Partner #1 runs to top of hill and does 10 Merkins, return to base, switch
  • Partner #2 begins Dora of 150 LBCs, 200 squats and 250 flutter kicks
  • Plank until 6 finishes

Mosey back to RR tie wall and repeat dips and Carolina Dry Docks

Mosey to shovel flag

Mary until time

  • Shoulder pretzels (Honcho)
  • Mini-boats? (Baby)
  • Elevators (Rudy)
  • Plank-jacks (Honeysuckle)

Count-O-Rama (16 PAX), Name-O-Rama, Devotional, Prayer

Proverbs 27:17 – As iron sharpens iron, so does a man sharpen another man.

We sharpen each other in times of meeting, fellowship or other interactions.  A sharpened knife is more useful, for obvious reasons.  But a knife that is sharpened will also shine more because the dullness has been rubbed off of its surface.

Hebrews 10:24-25

“and let us consider how we may spur one another on towards love and good deeds.  Let us not give up meeting together, as some are in the habit of doing, but let us encourage one another – and all more as you see the day approaching.”


I have told dozens (or more if you ask my M) about F3 and how I would never work out this hard on my own.  It is not just the workout that draws me to F3.  It is the fellowship with men of character, humor, compassion for each other through our struggles, friendly harassment, encouragement and some competition. The workout if just part of it. I work out harder on my own because I want to try to keep up with all the younger men.  I am grateful for that initial invite/push (thanks RiteAid) as F3 has changed my life too.  I wish F3 would have been around 20 years ago, but I am glad that it is NOW!

Leave a Reply