Northeast Tennessee

Trick-or-Treating with DORA

Northeast Tennessee Johnson City Iron Horse (Founders Park)

When:  10/31/2017

QIC:  Brownie

The PAX:  Rite Aid, Pythagoras, Brownie, Cold Call, Swingline, Penn-Seagal, Sleepy, Kardashian, Ponch, Crampon, Red Card, Chum, Twilight, 2nd Amendment, Deep Dish, and Balk.

Weather:  Cool, 39 degrees F

5:27 AM – BURPEE TRAIN!  This was a fast train.  YHC was thankful it was not a long, slow train.

COP – Brownie



Merkins x13 OYO

Lunges x13 IC

Squats x13 IC

Shoulder Pretzels x13 IC

Imperial Walkers x13 IC

Freddy Mercurys x13 IC

Willy Mays Hays x13 IC

Through The Tunnel x13 IC

LBAC’s x14 IC

LBAC’s (reverse) x14 IC

Hillbilly Walkers x13 IC

The Thang

It was a dark, cold Tuesday morning as the PAX descended into the gloom of the Iron Horse AO.  Some were equipped with ruck sacks, which would prove valuable as the morning progressed.  The chill in the air motivated each man to dig deep within himself to seize the opportunity of the morning to become a better man than he was yesterday.

YHC got a call over the weekend that DORA would be hosting a Halloween party this morning for all the local PAX.  She did not disappoint with the pain she inflicted on each one of us.

Grab a ruck/plate/block and mosey to the field.  YHC called for a mosey, and some of the PAX began to take the LONG way to the field.  YHC was thankful that the bridge was still up from the Barktober event.

Partner up.  Size does not matter.  Split off into ruckers and flat-backs.  While partner #1 does the exercise, partner #2 crab walks (ruckers) or runs (flat-backs) to a predetermined distance and back.  The run distance was longer for the flat-backs.  After a few rounds of crab walking, YHC called for an audible for the ruckers to abandon the crab walk and join the flat-backs in their sprints.


-100 Merkins

-200 Lunges (each leg)

-300 Squats

YHC was sensitive to the passing of time, so again called for an audible to allow for some Trick-Or-Treating!

AMRAP in 1 minute:

Winner of each round is noted in parentheses.

-Merkins (Chum)

-Flutter Kicks (Red Card)

-Shoulder Pretzels (2nd Amendment) – an insane amount of shoulder pretzels were completed by 2A.  A count wasn’t necessary, but he reported it anyway.

-Burpees (Sleepy)

The winning PAX from each exercise received something special from 21st Amendment Brewery.

YHC had an extra prize left over, so Penn-Seagal received a prize for “Best Facebook Backblast Writeup”.

Count-O-Rama – 16 PAX in attendance.



The inaugural 3rd F Thursday will be 11/16 at 9pm at the Main Street Pizza Company.  See Penn-Seagal for more details.

GrowRuck is in Chattanooga the weekend 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!


We’ve been talking a lot lately about complacency.  I ran my first 1/2 marathon over the weekend, and I have developed a wealth of friendships through F3 these last 13 months.  I feel pretty good about the first 2 F’s.  It hit me pretty hard, though, when Penn-Seagal invited us to the 3rd F Thursday.  How many times do I honestly let myself be vulnerable week in and week out?  I can put on a façade of being “fine” (which I am VERY good at doing), but do I really let the people in my life really get to “know” me?  I was challenged by this message, and I intend to be there on the 16th.  No matter how strong I am in the 1st and 2nd F’s, if I am weak in the 3rd, then I am just spinning my wheels.  I challenge each of us to be real!  If there are things that any of you are struggling with that I can help with, please do not hesitate to speak up.  I pray that each of you would offer the same for me.

Proverbs 27:17New International Version (NIV)

17 As iron sharpens iron,
    so one person sharpens another.

I look forward to the opportunity for each of us to continue to sharpen one another as we prepare for the task(s) set before us.

I was relieved to hear that Sleepy had a good night of work over the weekend.  He said he could feel our prayers.  I was just happy to realize that he was not injured, but rather WORKS at JCMC.

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