Northeast Tennessee

Back from Boston

Northeast Tennessee Johnson City Iron Horse (Founders Park)

YHC had to miss two workouts due to business related travel. Unfortunately, some dietary indiscretion took place, so YHC needed to work of a few lobster rolls on the first day back in the gloom.



COP—mosey around the inner loop stopping periodically for some warm-up

  • SSH (20 IC)
  • Windmills (10 IC)
  • Imperial Walkers (15 IC)
  • LBAX (10 each way, IC)
  • Mericans (10 IC)
  • Squats (10 IC)

Rotation 1—300

Partner 1—run width of field and back

Partner 2—AMRAP Mericans

Flapjack until pair reach 300 Mericans

Rotation 2—Amphitheater/Sandbags

Five stations—10 reps each station (4 rounds)

  • Sandbag shouldering
  • Box Jumps
  • Decline Mericans
  • Steps-Ups
  • Dips




BOM—Prayer Donatello


Several weekday regulars were on vacation so we had a smaller crowd, but these PAX put in some serious work. Mumblechatter and fellowship were running high. YHC is excited to see how this F3 thing is going to continue to grow in JC—these guys get it.


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