Northeast Tennessee

COVID 19 and the Unexpected

Northeast Tennessee Johnson City Iron Horse (Founders Park)


COP – Sugar

9 PAX gathered – at least 6 feet apart from one another for the majority of time to help prevent the spread of COVID 19 – on a beautiful 49 degree morning for an impromptu Q from YHC.  Swingeline was on the calendar, but didn’t show up.   Not sure if it was a fartsack, smartsack, or circumsack.  Hopefully, he’s ok.  With COVID 19 dominating the news, YHC quickly created a 19 rep theme beat down that sucked like the virus itself.


  • SSH x 25 IC
  • LBAC forward x 15 IC
  • LBAC reverse x 15 IC
  • Shoulder pretzels x 10 IC
  • Overhead claps x 10 IC
  • Slow squat x 10 IC
  • Merkins x 10 IC

The Thang

Mosey from field to wall for a racoon crawl.

Mosey to the bottom of the stairs and bear crawl up to the top and perform 5 BOPOs (1 burpee, 1 one-legged burpee, 1 plank jack, 1 one-legged burpee w/ other leg – this counts as 1 rep).  Rinse and repeat 3 times.  Modified BOPOs after the first round (to the PAXs unanimous approval) to 3 reps on the 2nd trip and 1 rep on the 3rd trip.

Mosey to Tombstone Hill for a round of 19s (1 BBSU, run to the top, 18 squats, run down, 2 BBSU, run to the top, 17 squats, run down, etc.)  Most of the PAX were about approximately ¾ through when YHC modified due to time.

Mosey back to top of stairs and bear crawl down and perform 19 merkins.  Rinse and repeat for a total of 3 times.

Mosey back to field, stopping at benches for 3 sets of 19 rep dips.


  • Flutter kicks x 30 IC led by Precious
  • Dying cockroaches x 25 IC led by Whoopi


Life isn’t always predictable and there will come opportunities to step up and take leadership even when you didn’t plan to or expect it.   Be on the lookout for it.  Be courageous and take advantage of them.  Allow these opportunities to grow you as men and fulfill the mission of F3 which is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

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