Northeast Tennessee

Weekday Beatdown—Installment #2

Northeast Tennessee Johnson City Iron Horse (Founders Park)

YHC is nearly speechless. In two weeks of F3 officially launching Johnson City—24 men have taken the DRP and learned what F3 is all about. The PAX must not have gotten enough of Ranger’s Mercans; Field Goals blocks; or Ken Doll’s insane field work during the first 2 weeks and demanded (sort of) a weekday. YHC was more than enthusiastic to accommodate and see 10 men show up in the gloom for the 2nd installment of a weekday Donatello Burpee-Broad Jump beat down.

Circled up by the shovel flag planted by the bridge


BOM—Donatello Prayer

The Thang:

5 COP stations with a slow mosey around the inner field loop

  • SSH (20 IC)
  • Windmills (10 IC)
  • Little baby arm circles (10 IC)
  • Imperial Walkers (15 IC)
  • Through the tunnel (15 IC)
  • Squats (15 IC)\
  • Mercans (10 IC)

Rotation 1: YHC introduced the PAX to the beloved B. L. I. M. P. S.

  • B—5 Burpees
  • L—10 Lunches (each leg)
  • I—15 Imperial Walkers
  • M—20 Mercans
  • P—25 Plank Jacks
  • S—30 Squats

Back down

  • P—25 Plank Jacks
  • M—20 Mercans
  • I—15 Imperial Walkers
  • L—10 Lunches (each leg)
  • B—5 Burpees

Rotation 2: Good Old Fashioned Mercan ladder

  • Run to 1st light pole (~25 yards) -> 10 Mercans -> Run back
  • Run to 2nd light pole (~50 yards) -> 15 Mercans -> Run back
  • Run to 3rd light pole (~75 yards) -> 20 Mercans -> Run back
  • Run to 2nd light pole (~50 yards) -> 15 Mercans -> Run back
  • Run to 1st light pole (~25 yards) -> 10 Mercans -> Run back

Rotation 3: Lung / Burpee-broad Jump Couplet

  • 10 lunges (each leg) -> 10 burpee-broad jumps (rinse and repeat)

By this point the PAX were not happy, circle up for Mary

Mary—Dealer’s choice

  • Bubbles -> flutter kicks (15 IC)
  • Blueberry Fairy -> V-ups (5 IC)
  • Singlet -> heel touches (20 IC)
  • Rite Aid -> dying cockroaches (10 IC)


BOM—Donatello Prayer



Great work by the PAX— they are a pretty chatty group—until burpees get involved. The lunge-burpee broad jump couplet seemed to be a real crowd pleaser; YHC will store that away in the Weinkie. The JC men are impressing YHC. They get it—great attitudes, tons of encouragement, and a lot of hard work.


Saturday—F3 Asheville will be leading the workout.

By demand—we are adding a Thursday to the mix.

New schedule effectively immediately:

  • Tuesdays (5:30am-6:15am)
  • Thursdays  (5:30am-6:15am)
  • Saturdays (7am-8am)




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