Northeast Tennessee

There’s No Such Thing As Extra Credit in F3!

Northeast Tennessee Johnson City Iron Horse (Founders Park)

When:  09/19/2017

QIC:  Brownie

The PAX:  Ponch, Red Card, Deep Dish, Cold Call, Brownie, Road Block, Rite Aid, Singlet, Refill, Crampon, Haka (FNG), Kardashian, Twilight, Shepherd, and Balk.

Weather:  Cool, 57 degrees F

COP – Brownie



Merkins x10 OYO

Squats x13 IC

Imperial Walkers x13 IC

Dips x20 OYO

Hillbilly Walkers x13 IC

LBC’s x13 IC

Squat Punches x10 OYO

Shoulder Pretzels x13 IC

It did not go unnoticed that there were comments made about whether YHC was turning 13 or not today.

The Thang

Mosey to the Founders Park sign at far end of AO.

-20 Lunges (single count) OYO

-20 LBC’s OYO

-20 Shoulder Pretzels OYO

Mosey to the wall.  It was a blessing that the footbridge was there.  Otherwise, there would have been a LONG mosey.

-20 Dips OYO

-10 Donkey Kicks OYO

-10 Merkins OYO

Mosey to the parking lot at far end of AO.

-20 Freddy Mercurys OYO

-10 Merkins OYO

-20 Squats OYO


Mosey to Tombstone Hill for Modified DORA.  Partner 1 runs while Partner 2 does AMRAP (as many reps as possible) of the exercise.  Flapjack before moving on to the next exercise.  The moves were as follows:






Mosey back to the AO for a 10 count breather.

-20 Dips OYO

Count-O-Rama – 15 PAX in attendance.


Welcome “Haka”.  He’s a friend of Road Block.  YHC initially suggested “Kiwi”, but that was determined to be “too cool”.  Maybe he will start F3 in New Zealand!


Goliath at the Gorge is Saturday 10/14.  If you haven’t signed up, why not?

There is a Race for Wandell this Saturday 9/23 at 10am at East Side Elementary in Elizabethton.  Cost is $20, unless you want a “really cool” T-shirt, in which case the cost is $25.  The race is a 3K.  There may be an opportunity to set a world record in this distance!  We have a world record holder among the PAX!

GrowRuck is in Chattanooga the week of 11/17-19.  See Donatello for more details.

EH an FNG.

If you haven’t been on the Q, or you haven’t been on the Q in awhile, GET ON THE Q!


I got to visit the AO at the Cooper River Bridge in Charleston, SC on Saturday.  As I have been able to post to a couple of different AO’s in the last year, I am always encouraged by the strength of what we have going on here in northeast TN.  We definitely have the strongest 3rd F of any location I have visited.  While the first F is important, I pray we do not neglect the 2nd, and especially the 3rd.  Mark 8:36 says, “For what does it profit a man, if he shall gain the whole world, and lose his own soul?”  We can be in great shape physically, and that is all well and good.  However, if we do it at the expense of solid friendships and giving our souls the attention they need, are we really stronger in the long run?  I challenge each of us (myself included) to ensure that all 3 F’s are strong in our lives.  We need to exercise each of them to build strength.  I am thankful for the strength that my relationships with each one of you has provided to me.

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