Johnson City’s Big Bang at the Iron Horse

There was a Big Bang at the Iron Horse!

29 Pax posted to the Big Bang at the Iron Horse in Johnson City including 17 FNG! It was an outstanding group of men that answered the call to post at the first Johnson City workout. Donatello did an outstanding job EHing and getting the word out. After a warm up run by the traveling F3 pax (some warmed up more than others) we waited for the local Pax to arrive. At 6:48 some of us started to get nervous (not Donatello) but realized that Elaine was without shirt; once that was corrected the pax flooded in with a total of 17 FNG.

The Weather:  Mid 60s, sunny

The pax circled up for introductions, some history and disclaimer. About 5 minutes in, Donatello was getting cranky about getting the Work started causing YHC to forget a few items and the pre-workout prayer so we jumped right in to the work.

The Thang:

SSH x 20 IC
Merkins x 10 IC
Imperial Walker x 20 IC
Merkins x 10 IC
LBC x 20 IC
Merkins x 6 IC
TTT x 20 IC
Merkins x 6 IC
Squats x 20 IC
Merkins x 6 IC
Flutter Kicks x 20 IC
Merkins x 10 IC

Count off 1s & 2s and head off to circuit stations:

Blocks Station:

Circle up:
5 Merkins on the blocks, bear crawl around the circle back to your block
4 Merkins on the blocks, bear crawl/lunge around the circle back to your block
3 Merkins on the blocks, bear crawl around the circle back to your block
Block Curls – 20 IC
(modifications between groups 1 & 2 were implemented as needed by the Q)

Wall Station:
10 Incline Merkins
10 Step-ups (each leg)
10 Decline Merkins
10 Dips
Rinse and Repeat
(modifications between groups 1 & 2 were implemented as needed by the Q)

Stair Station:
Pair up with a partner
#1 runs to the top of the steps, 5 burpies and returns to the bottom, #2 does LBCs while #1s run stairs
Flapjack
Rinse and repeat for 3 rounds
(modifications between groups 1 & 2 were implemented as needed by the Q)

All Pax gather at the Shovel Flag for presentation of the Flag to AOQ. Flag carried by veteran The Boo to the next workout station

Mosey to the field for The Pain Train (only fitting with the Iron Horse AO and RR tracks next to the AO)

Pain Train:
Run to the first light, 10 Squats, return to the start 5 Burpies
Run to the first light, 10 Squats, run to the second light, 10 Merkins, return to the first light 10 Squats, return to the start 5 Burpies
Add one light each round, alternating 10 squats and 10 merkins at each light out and back with 5 burpies when returning to the start line. 4 rounds total.

Circle Up for Mary:

LBC x 20 IC (Field Goal)
Flutter Kicks x 20 IC (Donatello)
Boat Canoe x 20 IC (Alter Boy)
Marge – Homer x 10 IC (Creeper)
Merkins x 15 IC (Ranger)

COT/Namorama

BOM

Coffeteria @ Chick-Fila

It was quite an honor to be a part of such an awesome occasion as the Big Bang for a new city.  It was apparent by the end of the workout that these men were already getting it and already working hard.  No doubt that this AO and Region will become another model for F3 Nation.  The time and leadership put into this by Donatello paid off on this day and will continue to pay off for the Men of Johnson City as they become HIM for their communities. Thanks to the Traveling Pax for their efforts to ensure that this thing we call F3 was handed off in the right way and light the torch with the men of Johnson City