Northeast Tennessee

Big Sexy is back!

Northeast Tennessee Johnson City Iron Horse (Founders Park)

11 PAX brought the sexy back to Iron Horse, on a cool July morning.




  • Through The Tunnel 10 IC
  • Side Straddle Hops 30 IC
  • Abe Vigodas 10 IC
  • Shoulder Pretzels 20 IC
  • Merkins 10 IC


Mosey to mid-field, and plank on the sidewalk for the six. Then, on your own:

  • 10 Merkins
  • Mosey across field.
  • 10 Big Boy Sit Ups
  • Mosey back.
  • Rinse, repeat.

Wild Cards:

  • When QIC signals, everyone does 10 squat jumps.
  • When QIC signals, everyone does 10 burpees.
  • When QIC signals, everyone bear crawls across field.
  • When any PAX completes 100 reps, yell “One Hundred!”


  • Cumulative #s were 150-300 Merkins and BBSUs + squat jumps, burpees, bear crawls, and just short of a mile.
  • Standing downwind of Honcho is always risky.

Mosie back to circle.


  • Merkins 10 IC
  • Big Boy Sit Ups 10 IC
  • Pickle Pounders 10 IC
  • Flutter Kicks 10 IC
  • Boats/Canoes 10 Count
  • Merkins 10 IC
  • Plank


Count-a-rama with 11.



Man, it was good to be back at Iron Horse, putting in work with you guys. Between busyness in May, summer vacations, and my knee injury in June, I’ve only posted four times since the MURPH and I’ve really missed it.

On a related note… I’ve gained 15 pounds in the last two months. Man, does it suck to undo 30% of the hard work I’d put in for the previous 10 months, instead of maintaining the course I was on, continuing to climb and get better and get closer to where I’d like to be.

You know how it is… You get busy, and don’t get enough sleep, so you eat like crap to get some “food energy” (am I the only one who does that?). You have a break in discipline, and you get behind, so you stay up late and turn off the alarm (am I the only one who does this?). You don’t feel like doing the hard thing, so you sit, and wait, and watch tv, and surf the internet, and nap, and eat, and… (am I the only one who does this?). You don’t see the results you’re looking for or you are overwhelmed with what’s on your plate, so you cope in an unhealthy way (food, alcohol, television, porn…) and use it as an excuse for why you don’t have time for a healthy habit.

Tired? Whatever. Do the work, and get to bed earlier next time. Busy? Whatever. This work is just as important. Figure out a way to do both. Injury? Whatever. Come out in the gloom and modify as much as you need to, but don’t slide. You will make gains. You will get stronger. You will feel better… If you just show up.

One thing is for sure… You won’t feel better if you are weak, fat, lonely, slow, boring, unsexy, and lame.

So… Whatever your temptation is, whatever your weakness is… Put it down or set it aside or let it go and put your feet on the floor. Like Donatello often says… “Win the first battle of the day.” They get easier from there, and it sucks to start with a loss, even if you’re the only one who knows that you did.

We’ve heard it dozens of times over the last year but it’s worth repeating — if you’re not climbing, you’re sliding.

Well, I’ve slid far enough, and I’ll see you in the gloom. Big sexy is back!


Sign up for Goliath at the Gorge. We’ll likely have four or five teams. It’ll be fun. If nothing else, you can laugh at my big body trying to get over obstacles after running 10K, covered in mud. That’s gotta be worth the price of admission.

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