Northeast Tennessee

Triple Delight

Northeast Tennessee Johnson City Iron Horse (Founders Park)

It was a cool 67 this morning, but the temps would quickly rise.





TTT (20) IC

Flutter Kicks (20) IC

Merkins (10) IC

Shoulder Pretzels (30) IC

LBAC (15) IC each direction( well at least for some)


Get into a group of 3. Partner 1 & 3 line up across the field from each other while Partner 2 traverses from one side of field performing a Bear Crawl/Drag with a coupon. Approx at the hallway point in the field Partner 2 will then finish with Lunges w/coupon to hand off to Partner 3.  Partner 2 will then traverse back to Partner 1 for the hand off. Rinse and repeat this entire series for approx. 40 to 45 minutes. In the end there was roughly 1/4 mile of Bear Crawl/drags and a 1/4 mile of Lunges.

Side 1:

5 Burpees

10 Squats

20 Flutter Kicks

Rinse and repeat till next partner hands off coupon.

Side 2:

10 Squat Thrusters

20 LBCs

30 Flutter Kicks

Rinse and repeat till next partner hands off coupon.


LBAC (15) IC each direction

Shoulder Pretzels (30) IC

Merkins (5) IC

TTT (20) IC

2nd Dessert: (Mary)

Shoulder Pretzel (50) IC Honcho

Elevator Merkins (Too Many) Rudy

Merkins (10) OYO Queen

I’m at a loss on what to say after this week’s tragedy. I have deleted this section 5 times now, because the words just don’t seem fitting on how to honor Cheech and F3Lexington. So now I will turn to things I’m grateful for. First and foremost I am thankful for God, and HIS love for me. I am thankful for my family that I have the privilege of leading at home. I could go on and on about the blessing that God has given me over these years, but to wrap things up I am thankful for all of you that make F3 what it is. There is truly a brotherhood amongst this group. I truly love you guys……Ok enough with the emotional stuff. Make sure to get your tails out this next week, post wherever you can, and finish strong.





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