Northeast Tennessee

GoRuck Training

Northeast Tennessee Johnson City Iron Horse (Founders Park)

When:  10/3/2017

QIC:  Brownie

The PAX:  Cold Call, Crampon, Kardashian, Ponch, Penn-Seagal, Twilight, 2nd Amendment, Balk, Swingline, Rite Aid, Brownie, and Cathy (FNG).

Weather:  Cool, 51 degrees F

COP – Brownie



Lunges x10 IC

Squats x10 IC

Imperial Walkers x10 IC

Willy Mays Hays x10 IC

Hillbilly Walkers x10 IC

Through The Tunnel x10 IC

Windmills x10 IC

Shoulder Pretzels x10 IC

The Thang

Mosey to the track around the field.  Stop at random light poles, and complete the following in succession:

-Lunges x10 IC

-Squats x10 IC

-Imperial Walkers x10 IC

-Willy Mays Hays x10 IC

-Hillbilly Walkers x10 IC

-Through The Tunnel x10 IC

-Windmills x10 IC

-Shoulder Pretzels x10 IC

We got in about 2 1/2 rotations before YHC decided it was time to 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:



-Imperial Walkers

-Willy Mays Hays

-Hillbilly Walkers

-Through The Tunnel


-Shoulder Pretzels

Mosey back to the AO.  Just for fun, complete 29 Lunges IC.

Count-O-Rama – 12 PAX in attendance.


Welcome “Cathy” – Brad Reed.  He’s a friend of Pythagoras.  He has a background in nursing, so “Cathy”, or maybe more appropriate “Cath-y”.  YHC decided that “Michelob” was “too cool”.


Goliath at the Gorge is Saturday 10/14.  If you haven’t signed up, why not?  There are 2 FREE SPOTS.  Who wouldn’t want an all-expense paid trip to Doe River Gorge?  You could even be on YHC’s team.

GrowRuck is in Chattanooga the week of 11/17-19.  See Donatello for more details.  It should be epic!

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!


Today was my 1-year Q!  It has been a great 12 months.  I have built friendships while becoming stronger physically and spiritually.  I am a lot closer to God and my M than I was 12 months ago.  I have lost 20lbs.  I have run more miles than I ever could have done on my own.  I appreciate the impact that each one of you have had on my life.  I appreciate Kardashian laying the EH on me!  I am a better man for it for sure!

Ecclesiastes 4:9-12New International Version (NIV)

Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
    But how can one keep warm alone?
12 Though one may be overpowered,
    two can defend themselves.
A cord of three strands is not quickly broken.

This passage embodies a lot of what F3 means to me.  Thanks to each of you for being part of that “cord of three strands”.

Keep Las Vegas in your prayers.  Keep praying for Texas and Florida as they recover from hurricanes.  Also pray for Grillz and  his family.

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