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.

PAX:27

Disclaimer

COT

Appetizers:

TTT (20) IC

Flutter Kicks (20) IC

Merkins (10) IC

Shoulder Pretzels (30) IC

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

Entrée:

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.

Dessert:

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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