Northeast Tennessee

Hand Release Cardio Party-O

Northeast Tennessee Johnson City Iron Horse (Founders Park)

9 pax gathered at the Horse in the gloom and put in hard, hand release work this morning.  YHC’s goal was for all PAX to look bulky just in case they were getting Glamour Shots today.  Mission accomplished.

Weather – 32 degrees, windy, clear


Perfectly timed 0530 Burpee train!!


  • HR Merkins x 10 IC (mumblechatter starts)
  • Hillbillies x 10 IC
  • HR Merkins x 8 IC (mumblechatter picking up)
  • Imperials x 10 IC
  • HR Merkins x 6 IC (mumblechatter very strong.  2A isn’t happy)
  • Prisoner squats x 10 IC
  • HR Merkins x 6 IC (YHC ignoring mumblechatter)
  • Plank jacks x 10 IC
  • HR Merkins x 5 IC (mumblechatter turning to laughter)
  • LBACs forward x 10 IC
  • HR Merkins x 5 IC (first mumblechatter heard about YHC getting a swift kick to the tenders in the near future)
  • LBACs backward x 10 IC
  • HR Merkins x 5 IC (too tired for mumblechatter.  No kick to the tenders)
  • Jump squats x 10 IC
  • HR Merkins x 5 IC straight to plank x 1 minute

Mosey to inner loop


  • 10 merkins
  • 15 curls for the girls with 30lb coupon
  • 20 prisoner squats
  • 15 curls for the girls with 30lb coupon
  • 10 merkins, then run inner lap

R&R AMLAP x 20 minutes – Count laps. Use chalk if needed. Push it on the runs. Don’t let the run be a break.

Pax completed between 3 and 5 laps, except for Pythagoras who was rucking.  He probably got about 20 laps or so.

Mosey to amphitheater. Plank for the six.


  • American Hammers x 1 minute
  • Jackknife situps x 1 minute
  • Hand release merkins x 10 IC


  • Countorama
  • Nameorama

Strong work pax.  Hand release merkins downright suck, but they reap dividends.  Blessed to be a small piece of the F3 puzzle.

  • Basketball at Heritage on Saturday
  • Get your NCAA brackets turned in

Leave a Reply