Northeast Tennessee

F3 Spring Training

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Weather:  Wet, 46ish degrees F

COP – Brownie



Merkins x10 OYO

Hillbilly Walkers x10 IC

Shoulder Pretzels x10 IC

Pickle Pounders x10 IC

LBC’s x10 IC

Lunges x10 IC

HR Merkins x10 OYO

Imperial Walkers x10 IC

Willy Mays Hays x10 IC

Through The Tunnel x10 IC

The Thang

It was a chilly, wet morning.  YHC wanted to make sure that everyone stayed relatively warm, but also that they flexed both their mental and physical muscles.

Mosey 1/2 lap and get into plank position.

“What is the mission of F3?”  We remained in plank position until we got it right.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

10 Imperial Walkers.  Mosey 1/2 lap and get into plank position.

“What is the F3 credo?”  We remained in plank position until we got it right.

Leave no man behind, but leave no man where you found him.

10 Pickle Pounders.  Mosey 1/2 lap and get into plank position.

“What are the core principles of F3?”  We remained in plank position until we got it right.

F3 workouts…

  1.  Are free of charge.
  2. Are open to all men.
  3. Are held outdoors, rain or shine, heat or cold.
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
  5. End with a Circle of Trust.

10 Imperial Walkers.  Mosey to the baseball field.  We counted off for each position so we didn’t get bunched up.

Home Plate:

10 Merkins

10 Pickle Pounders (Run to 1st Base)

1st Base:

10 Squats

10 LBC’s (Crab Walk to 2nd Base)

2nd Base:

10 Lunges

10 Hand-Release Merkins (Bernie Sanders to 3rd Base)

3rd Base:

10 Shoulder Pretzels

10 Hydraulics (Crab Walk to Pitcher’s Mound)

Pitcher’s Mound:

10 Burpees

10 Imperial Walkers (Run to Home Plate)

Meet at Pitcher’s Mound as a group.  Get into plank position.  At the beginning of the workout, we had a teaching session on the F3 mission, credo, and core principles.  Now, it was time for the test.  YHC wanted to see how much the PAX had learned this morning.  YHC asked each of these items, and we ran the bases after each question.  YHC was pleased that there were only correct answers given.

Mosey to the carpool hill.  Partner up for some DORA work!

-HR Merkins x100 cumulative

-Squats x150 cumulative

-LBC’s x200 cumulative.

Mosey back to starting position and get into plank position.  We planked as we recited the F3 mission, credo, and core principles as a group.  Mosey a lap around the track.

Count-O-Rama – 7 PAX in attendance.

Welcome FNG Ben Bright.  His M works with Road Block’s M.  He is a high school science teacher.  They just moved to the Tri-Cities, and he is looking for a teaching job.  YHC told him to talk to Kardashian or Shepherd.

Ben told 2 funny stories, one of which I believe he didn’t want to tell, but we were all DYING to hear.

The first funny story yielded his namesake of “Hot Pants”.  The second dealt with the circumstances of his arrest while in South Korea.  Both were very entertaining, and we appreciate him sharing with us!


COP – Brownie


EH an FNG.

3rd F Thursday is THIS Thursday at Main Street Pizza at 9pm.  Who are you accountable to?


Strong work by each of the men this morning.  YHC was worried that he was going to have to post alone, but was saved by 6 brothers at 7:15 AM sharp!  Some rather stimulating conversations continued as 4 PAX got to enjoy Coffeteria at Blue Gill’s Cafe.


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