Northeast Tennessee

No I in TEAM but there are burpees

Northeast Tennessee Kingsport Wilderness Road (Dobyns-Bennett) Starfish Qs

Perfect 65 degree morning for the still fresh Kingsport AO. 11 PAX gathered around the flag in the gloom for a 2nd F themed Q. QIC had incentivized the group with the promise of a team based workout and prizes for the winners.


TTT – 10 IC

LBAC – 10 IC

Merkin – 10 IC

LBAC Reverse – 10 IC

Willie Mays Hayes – 10 IC

Mosey to the band “field of dreams” (wish I had one of these at Arrowhead)


“Hold It”

PAX were broken into 3 groups of 3 with QIC jumping in as a bonus member of one team. Each team was provided a score sheet to track their results. Let the competition begin. Rules were as follows:

  • 4 stations. Each designed to focus on specific muscle groups to maximize the “fun”. Each round at each station lasts 6 minutes.
  • Each station has a static move and 3 additional moves with 10 reps each.
  • At each station, 1 team member must hold the static move until the others have completed a full round of the additional moves. Failure to do so results in no points for that round.
  • Once the team member holding the static move reaches failure or taps out, the entire team has a 5 burpee penalty. At this point, another team member must assume the static move and the others continue AMRAP for the remaining time.
  • When QIC calls time, team totals up their fully completed rounds for their score for that station. Team then rotates to the next station.
  • QIC was shooting for 5-6 rounds depending on time.
  • Station 1
    • Static Move – Middle floor merkin (from the popular elevator merkin)
    • 10 Merkins
    • 10 Mountain Climbers (R+L=1)
    • 10 Dips
  • Station 2
    • Static Move – Chair
    • 10 Squats
    • 10 Lunges (R+L=1)
    • 10 Step-ups (R+L=1)
  • Station 3
    • Static Move – Canoe
    • 10 Big Boy Sit-ups
    • 10 American Hammers (R+L=1)
    • 10 Flutter Kicks (R+L=1)
  • Station 4
    • Static Move – Superman
    • 10 Carolina Dry Docks
    • 10 Plank Jacks
    • 10 Shoulder Pretzels
  • Completed 6 rounds and roughly 750 moves counting the burpees

Burpee Relay

PAX were divided into two teams. 1 PAX on each team began doing burpees while the others run to the 50 yard line and back. Once all the team had returned, another PAX begins burpees and everyone runs again. Rinse and repeat until time is called. Team with the highest cumulative total wins. T-Claps to Jester for finishing strong for his team.

Static MARY
Nothing like a little static move finisher to really smoke the muscles. QIC calls out the moves and when to move.

  • Crescent-Chair
  •  Scissor Twist
  • Sphinx Crunch Hold
  • Elevator merkins (but PBS did try the Crane just for kicks)


Winning team was PBS, Glory, and our FNG Creeper with 26 rounds. All contestants received a complimentary butt kicking and the winner’s took home $5 Chick-fil-a gift cards. Great work gentlemen!!
I truly enjoy leading workouts themed around fellowship and teamwork. PBS mentioned over breakfast that today (like most) guys were encouraging each other and wanted to work faster so the static man wouldn’t fail. That was truly the point of today’s workout, teamwork. We are often static (stuck in a tough position) and need someone to encourage us to hang in there or keep pushing. We need brothers around us to work harder to help us be successful (although burpee penalties do the job as well). No one shows up to F3 for the workout and those that do most likely don’t make it very long. We show up for the fellowship, the brotherhood, the connection, the accountability, the support, the “living life together”. As men we often think “I got this”, when deep down we know we can’t. We can’t lead our wives, kids, families, churches, organizations, schools, businesses, or practices in a vacuum. We need others around us to walk the journey with us, encouraging us when we are struggling, and even carrying us at times. We find that when we step out of the car at 5:27am (5:37am for Ponzi), when we log onto Slack, or when we text each other. I find that when Kardashian offers me a seat at the SHHS football game or when Honcho’s family joins mine for an impromptu birthday party at McAlisters.

That being said and as much as I think about all the PAX, we are merely men. We certainly need each other but we also need Christ because in our greatest strength we simply aren’t strong enough. We are all broken and fallen which I’m reminded of virtually every minute of my day. But with Christ we are redeemed and compete. Christ through the Holy Spirit gives us the strength to face the darkness of the world and overcome our brokenness. Paul said in  1 Corinthians 15:10 “But by the grace of God I am what I am, and his grace toward me was not in vain. On the contrary, I worked harder than any of them, though it was not I, but the grace of God that is with me.” Paul admits that he worked harder than any, but it was not by his strength that he was sustained. Just before this in chapter 14 Paul talks about the structure it takes around the church to achieve it’s purpose. He talks about the men who need to come around one another with their various gifts and leadership. That’s a picture of us gentlemen. We call them Sad Clowns but often they are broken clowns, who don’t even see their sadness. With Christ in our hearts and the structure of the F3 around us, we don’t merely impact men, we can change generations of their families. Let that sink in for a moment. I’m honored to be counted among such an amazing group.  


Welcome to our FNGs:

  • Jesco (Roger Parker) – HR guy (seeing a trend like our RX PAX here) originally from WV but traveled around until landing in Kingsport with his M and 2.0s. Admittedly cannot think strait after a workout. Though QIC has no understanding of the WV connection to Jesco, others did. Jester encouraged everyone to Google it. I highly discouraged Googleing anything Jester suggests.
  • Creeper (Adam Hall) – another HR guy (Queen is either throwing down some hard EHs or someone needs to call HR about his continued harassment of his team). Originally from Abingdon VA, home to the Creeper Trail. Baseball player with a M who has a thing for cats, many of them apparently. Many nicknames came from that fact but since Donatello would have overruled them all, Creeper it was.

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