Northeast Tennessee

BOMBS: Squad Goals

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Conditions: 68 and clammy

7 pax get up and help YHC celebrate a one year anniversary and a slighlty modified version of the July 5, 2016 Escape Hatch Q (which had me thinking I wouldn’t return).

Disclaimer – Kardashian

Prayer – Kardashian


  • Motivators X 7 IC (Welcome Singlet’s newest 2.0)
  • IW X 10 IC
  • Mercans x 5 IC
  • Mosey to other end of the park
  • TTT X 10 IC
  • DQ X 10 IC
  • Mercans X 5 IC
  • Mosey back to amphitheater
  • Squats X 15 IC
  • BAC X 10 (each direction) IC
  • Mercans X 5 IC
  • Mosey to other end of park
  • Plank Jacks X 20 IC
  • Mercans X 5 IC

The Thang

Mosey to cones (set 40 yards apart)

Partner up


  • Burpees X 50
  • Overhead Claps X 100
  • Mercans X 150
  • Big Boy Sit Ups X 200
  • Squats X 250
  • Cumulative reps (1 works while 2 runs then switch)

Mosey to amphitheater

Flutter kicks X 25 IC


  • Countarama
  • Namearama

Announcements: Slack, CSAUP spreadsheet

Prayer: Kardashian


The following is an exchange from 1 year ago:

[July 1, 2016 @ 11:55 AM]
Craig Parrish: So I’m not sure if you have heard of F3 yet. F3 is Faith, Fitness, and Fellowship. A group of guys meet at Founders Park at 7 am on Sat mornings for a series of workout routines. I have been 3 times and love it. I’m currently in the worst shape of my life, and this thing kills me every week. Yet, I still go back because I know I need it. Please join us this Saturday rain or shine.
Carleton Lyon: Who’s Leading?
Craig Parrish: I can’t remember the guy who is the area coordinator, but the group is very new so we have members from other towns that come in to facilitate the workout. This week the guys are from Knoxville. Last week they were from Asheville.

It took me a few days to finally make it out, and when I did, it stuck. I read this article yesterday:

How Long Does it Actually Take to Form a New Habit? (Backed by Science)

After posting to more than 150 F3 workouts in a year (including The Hill), my guess is that I’ve made F3 a habit. I wrote a breakup letter yesterday:

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