Northeast Tennessee

Glad I am not wearing a vest today!

Northeast Tennessee Erwin Iron Valley (Love Chapel)

TIME: 0700





  • Motivators from 10
  • Squats x20IC
  • Merkin x15IC
  • Freddie Mercury x20IC
  • LBAC x20IC & Rev.
  • Imperial Squat Walkers x20IC


Partner up and perform exercises for 9 min then run laps for 4 min (ideally two laps). Rinse and repeat


  • Toes to Bar (on the pull-up bar) x15
  • Tire Flips x10 each (if performed as partners then the team will complete 20)
  • Wall jumps x30
  • Situps on the bleacher seat. x20
    Hold in the horizontal position for a three count. Do not go beyond the horizontal position.
  • Dips x20
  • Bulgarian split squats x20 each leg
  • Incline Merkins x30
  • Burpees x20
  • Wheelbarrow 50yd
    Performed on the field.

Note to Self:  Exercise stations need to be closer together in order to get more repetitions completed.


I am sure there is a F3 name for this, but I’ll just describe it:
PAX on six with feet 6″ off the ground.  Q calls out various positions at random: 6″, 45, 90.  Q throws in several exercises.  On this occasion:  Hello Dolly, Flutter Kicks, Heals to Heaven, and Freddie Mercuries.




Prayer:  One member of our PAX, Grills, was blessed with the birth of a little baby girl this week.  We share in his joy.  Timbers son may be getting a opportunity to test is mettle on the basketball court against the highest competition in the area.  There will be many college recruiters in the audience. We pray that he is able to keep a level head and that his poise as well as his God given athletic talents are on full display.

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