Northeast Tennessee

Learning F3 Workout Principles and Credo By Repetition

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Repetition is a key principle to becoming better at many things.  The saying is “the more you do it, the better you’ll be at it…”  It is not just important for physical benefits like building strength and endurance, but also for mental benefits like building your ability to learn and remember.  This morning 15 PAX gathered at the amphitheater on a pleasant 58-degree morning to become better men and learn/remember F3’s 5 workout principles and Credo.   In case you don’t know:

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

The F3 Credo is: Leave no man behind, but leave no man where you find him.


WARM-UP – We got an earlier start thanks to the Burpee Train rolling by at 5:28am

SSH – 20 IC

TTT – 10 IC

Hillbilly Walkers – 10 IC

WMH – 10 IC

Merkins – 10 IC

Mosey to the Hill

Nothing says repetition like a good old fashion DORA.  The PAX partnered up and while one started the exercise, the other would Bernie Sanders up to the top the hill and run back down.  After each exercise set was completed, the PAX finishing the reps would plank until his partner returned and then they quizzed each other with these questions: What are the 5 workout principles of F3?  What is the F3 Credo?


75 Burpees

100 WWI Sit Ups

125 Prisoner Squats

150 Mountain Climbers (R + L = 1 count)

175 Dying Cockroaches (R + L = 1 count)

200 High Knees

225 SSH

Mosey back to the amphitheater and planked for 1 minute until time ended.


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