Northeast Tennessee

Thursday Ushered in with a Block Party

Northeast Tennessee Johnson City Iron Horse (Founders Park)

The PAX wanted it—so it was delivered—the inaugural Thursday beat down at the Iron Horse. We are up to a full 3-day a week schedule—YHC couldn’t be more happy and proud of the JC PAX. What better way than to user in a new phase of F3 Johnson City than with a welcoming Block Party.

Circled Up


BOM—Donatello Prayer

The Thang:

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

  • SSH (20 IC)
  • Little baby arm circles (10 IC)
  • Imperial Walkers (15 IC)
  • Windmills (10 IC)
  • Through the tunnel (10 IC)
  • Squats (15 IC)
  • Overhead Arm Claps (10 (IC)
  • Mericans (10 IC)

Mosey around to the Amphitheater—someone left some blocks lying around. I wonder who it was?

Rotation 1: Block work

All exercises performed with the blocks without putting them down for a rest.

  • Mericans (10 IC)
  • Deadlifts (10 IC)
  • Rows (10 IC)
  • Curls for the girls (10 IC)
  • Shoulder Press (10 IC)

Rotation 2: Block/Burpee couplet

  • Clean/Press w/ blocks (10) -> Up the stairs -> 5 Burpees (4 rounds)

Rotation 3: Block/Jump triplet

  • Block Mericans (10) -> Block Rows (10) -> Box Jumps (4 rounds)

No Mary today…Finishing work

  • 10 ground to overhead with blocks -> 10 Mericans (Rinse and repeat)

Shoulders smoked—success.




BOM—Donatello Prayer


Great work by the PAX— workout was a little tougher than it appears on paper. The PAX are already getting stronger. YHC is impressed. T-claps to Baby for putting the EH on his golf buddy and getting him out in the gloom.


  • Saturday—F3 Ashville will be leading the workout.

Short Devo—Cooter

Name Chain

  • Jeff Keller -> Retired from Social Securing Administration -> Roosevelt -> FDR -> New Deal -> Pythagoras pointed out he’s “retired” -> Old Deal


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