Northeast Tennessee

BOMBS on the Mountain

Northeast Tennessee Erwin Iron Valley (Love Chapel)

13 men, including 1 FNG, showed up and put in the dang work. It was warm, but nice.

  • Willie Mayes Hayes x10 IC
  • Motivator from 7
  • Valley Merkins x5
  • Squats – 3 count hold x15 IC
  • LBAC – Overhead Claps – LBAC in Reverse x15 IC
  • Rockette Hillbillies x10 IC

We did BOMBS up and down Merkin Mountain. One partner was doing the exercise while the other was running down the hill and back up. Then partners switched. The counts for each exercise were cumulative among the two partners with exercises and total reps as follows:

  • Burpees x50
  • Overhead claps x100
  • Merkins x150
  • Big boy sit ups x200
  • Squats x250

Nothing. We BOMBed until the end.


Prayer for Lilly and those traveling.


I’ve been really encouraged by the new guys who have joined our tribe at Iron Valley. It has been exciting to see new faces, and even better to see them come back. This has been a good thing for me for the past two years and I’m glad to have you gents along for the ride. I sincerely hope it is as beneficial for you as it has been for me.

That said, it is going to sad for us to lose some guys who have really been essential to our tribe since it was established a couple of years ago. We only have a few workouts left with the Calains, so let’s show Doc Oc and Swirly (and Peaches and Fainting Goat when they were in town) how much we value their efforts in the best way we know how: by asking them to put in work until they are breathless and about to puke and putting that same level of effort in right beside them.

Goliath at the Gorge is coming up. Join an F3 team and get to know some of the PAX from other AOs around the region. Doing these CSAUP events is a great way to get connected to other F3 folks around the region.

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