Northeast Tennessee

Barrows of Run Birthday Bash

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Pax: Donatello, Balk, Pauley, Krdashian, Jar Jar, Heisenberg, Radar, 2nd Amendment, Chum, Jobs, Thing 2, Phthagorus Thing 1, Roadblock, Colin Chesley-Eeyore (FNG), Beaker, Grills, Crampon, Sandbag, Lifelock, Coldcall, Swingline, Minimus, Mitch Miller-Minnow (FNG), Mark Rickersham-Paddle (FnG), Rite Aid, Doc Ock, Shepherd, Deep Dish, Glory

31 Today with 41 FiA women coming right behind us. Best weather to sweat today! 64°, clear, and expectant. Wearing my M for Michigan dry fit shirt did not bring accolades or applause, but today was Michigan’s 200th birthday on my own 60th birthday. After every Appy State slander and Gator fan abuse, not to mention the more subdued Vol shaming, I stripped down to the appropriate F3 gear to get started. My turn to dish out the hard work was about to start.

Three new FNG’s: Paddle (assistant principal at a Christian School in Indiana), Minnow (likes to deep sea fish), and Eeyore (because @donatello says that at work he is always happy and smiling).

Simple warmup to get a few muscles twitching, stretched, and uheart rate up.

  • 15 Don Quixotes
  • 15 Side Straddle Hops
  • 15 LBAC Forward
  • 15 LBAC Reverse
  • 15 Thu the Tunnel

THE THANG: The Barrow Relay Workout-60 laps (1/4 mile+)
Today we combined 60 laps around the west end of Founders Park pushing a wheelbarrow. Pax divided themselves into groups of six and carried in their wheel barrows a number blocks according to their desired resistance. All groups started at the same time, and pushed the wheel barrow in relay fashion between. Pax changed pushers after each exercise station. Four stations of exercises are listed below. Each pass by of Station 4 was recorded with chalk on the sidewalk.

Laps 1-3

  • Station 1: 10 Mtn Climbers, 10 Plank Jacks, 60 sec plank (elbows)
  • Station 2: 20 Merkins, 20 LBC
  • Station 3: 10 Burpees, 20 BB Sit Ups
  • Station 4: (at entrance) 20 Lunges, 20 Squat Jumps

Laps 4-11

  • Lap 4: Run the relay only and run past the stations
  • Lap 5: Run the relay and stations, but cut workouts in half
  • Lap 6: Run the relay only and run past the stations
  • Laps 7: Run the relay and stations but only one exercise at each station
  • Lap 8: Run the relay only and run past the stations
  • Laps 9: Run the relay and stations but only one exercise at each station
  • Lap 10: Run the relay only and run past the stations
  • Lap 11 (after COT): Ran the relay only and run past the stations

Didn’t quite make 60 laps and marking chalk on the pavement wasn’t part of  Common Core back in the day so we think we ran about 56 laps. Pythagorus, Chum, Beaker, FNG: Eeyore, and two more unrecalled Pax sprinted at least one extra lap far out in front of the rest of us.

AND the awesome opportunity for an Iron Horse Burpee set after COT and introducing the three FNG’s.


“Non-stop!” “Relentless.” “Skeptical of pushing a wheelbarrow, but this surprised me!” No breaks at all in the workout except modifictions. It did what I wanted: Interval training, flexibility, core and upper body, and creative team work.

No one lives to himself, and no one dies to himself. If we live, we live for the Lord, and if we die we die to the Lord, for we are the Lord’s. This is because Christ died for us and is living again so that we might know that He is Lord over all. (Rom. 14:7-9)

F3 should have been around 30 years ago, but 10K’s and marathons were just coming into vogue. What can I say: I’m a year old annually, but physiologically, I’m probably as old as many laps we ran 52-56. I really do feel a year younger than last year, thanks to the men and workouts who surround us in F3!

Big shout out to the guys who got me here, Chum and Kardashian, with Pythagorus and Blueberry Fairy thrown in, and many thanks to Donatello and the founders for betting that anything is better than living or dying alone!

Women were coming to workout by the droves for the kickoff FiA event by the time we finished our COT so I don’t remember the announcements.

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