Northeast Tennessee

Regifted VQ

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Iron Horse and 35 degrees….is there really any better place to spend a hour on an early Saturday morning? 14 PAX agreed and readied themselves for a recycled VQ from YHC.  
TTT – 10 IC

WMH – 10 sec right and left

Imperial Walker – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

Merkin – 10 IC

YHC decided it would be appropriate to recycle my VQ from December 18th 2016. Signs were posted along the edge of each sidewalk around the field. PAX were broken into two groups and the fun began.   

Just like the timeless classic “12 Days of Christmas”, all moves OYO beginning at #1, on to #2, rinse, and repeat, and repeat, and repeat…….

  • Burpee x 1
  • Spiderman Squat x 2
  • Roadrunner x 3
  • Squat x 4
  • Super Burpee x 5
  • Merkin x 6
  • Big Boy Sit-up x 7
  • Diamond Merkin x 8
  • Little Baby Crunch x 9
  • Gump-Jump Merkin x 10
  • American Hammer x 11
  • Wide Merkin x 12

Most finished right at 7am and time was called. Strong work from everyone!


Recycling my VQ from 3 years ago brought back a ton of awesome memories. As I arrived at the AO 20 minutes early to prep the workout, I remember how it felt that morning in 2016. Hopeful the timing worked out correctly, knowing the mummblechatter would be heavy, running through the cadence counting a few times to save from the ridicule of Donatello and Jester, and all those other things that come to mind when you think about a VQ. Little did I know just what it would feel like 3 years later. Not worried about any of the Q pieces, but thinking more about what F3 has been in my life since. How F3 had become so much bigger than the 1st F. The incredible friendships, hundreds of posts, CSAUP craziness, races, Murphs, community service, and so many other amazing memories. To everyone who has been around since December 16th 2016 and still shows up in the gloom every week, Merry Christmas to all the PAX from someone who is humbled to be counted among you!

Looking forward to the New Year and the potential launch of a new AO in Jonesborough. If you would like to be part of the launch group, please let me know.  

Leave a Reply