Northeast Tennessee

For Kingsport, Queen, And Country

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

For Kingsport, obviously; for Queen, because he hates bear crawls and we did at least 180 yards of them; and for Country because… Merkins. #picklepounders

17 men showed up for a 3rd F shoulder beating. 70 degrees at start time, but it warmed up fast.


  • Motivators from 5 (beginning with perhaps the worst motivator cadence in the history of F3)
  • Merkins 5 IC
  • Through the Tunnel 10 IC
  • Merkins 5 IC
  • Pickle Pounders 10 IC (with an “Ungh!” at the top)
  • Merkins 5 IC
  • Imperial Walkers 10 IC
  • Merkins 5 IC
  • Abe Vigoda 10 IC
  • Merkins 5 IC


PART 1: Bear Crawl Dora-cide 123

(Buddy one does the bear crawl suicides while buddy two works on the cumulative reps, switching after each round of the suicides.)

Bear Crawl Suicides

  • Bear Crawl to the 10. Sprint back.
  • Bear Crawl to the 20. Sprint back.
  • Bear Crawl to the 30. Sprint back.

Cumulative Reps

  • 100 Merkins
  • 200 Big Boy Sit-ups
  • 300 Squats

If you finish, help out a neighbor/six who is short on reps.

Mosey to the circle.

PART 2: Shoulders & Abs

  • Derkin Wall Crawl 1
  • Derkin Wall Crawl 2
  • Jack Webbs to 5/20
  • Boat/Canoe 10 IC
  • Jack Webbs (just the final round of 6/24)
  • Boat/Canoe 10 IC

Mosey back to the field.

PART 3: Buddy Suicide Sprints

  • Sprint to 10 and back, switch.
  • Sprint to 20 and back, switch.
  • Sprint to 30 and back, switch.
  • Sprint to 40 and back, switch.
  • Sprint to 50 and back, switch.
  • Sprint to +40 and back, switch.
  • Sprint to +30 and back, switch.
  • Sprint to +20 and back, switch.
  • Sprint to +10 and back, switch.
  • Sprint to end-zone and back, done.




Welcome FNGs Jason Boyd, worship pastor at Christ Fellowship Church and bass player… Verdine White (bass player for Earth, Wind, & Fire) = “Verdine.” Steve Jackson, worship leader at Christ Fellowship Church who has been known to rap and dress up like a banana… I silently considered “Banana Hammock” but — the PAX went with “Slim Shady.” Jake LaRoe, started going bald at 20 and went with it… “Dollar Shave Club.”



As a change of pace for me, the talk was minimal. We chatted a bit about being known, getting better physically, emotionally, mentally, and spiritually, and having a positive influence on the world around us, then we took a four minute timeout to be quiet, reflect on the week, pray for others, or just close our eyes and be still. For anyone interested, the song I chose for our quiet time is “Due Tramonti” by Ludovico Einaudi. For my money, it’s the most beautiful song in the world. There’s something redemptive about it for me that feels like freedom, and a washing away of the old. I hope that was true for you too.

Great work men. Today was no joke. You guys are men, not just because you have penises (although technically, that is the defining characteristic), but because you put in the work, and don’t quit.

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” – Galatians 6:9

Don’t give up, men. There is good, hard work to be done. We’re climbing, not sliding.


Goliath at the Gorge on October 14th.

Kingsport Guys: EH (put the emotional headlock) on your friends to come out on Tuesday or Saturday.

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