Northeast Tennessee

The Donatello—Part Deuce

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Northeast Tennessee Johnson City Iron Horse (Founders Park)

The day has finally arrived—we are on our own. We are grateful for all the F3 Regions who came up to get us launched. Much was learned and culture was built; now it’s time to put all we have learned into action. We got this thing rolling with a snotwaggler from YHC. It’s been over a year since YHC lead a official Saturday workout—so why not pick up where we left off at the Snakepit, with some serious ladder work inspired by some of YHC’s best memories from his time in SC.

Welcome/disclaimer

Prayer—Donatello

The Thang

COP

  • SSH (20 IC)
  • Through the Tunnel (15 IC)
  • Imperial Walkers (20 IC)
  • Windmills (10 IC)
  • LBAC (10 each way IC)
  • Squats (10 IC)
  • Mekins (10 IC)

Rotation 1—Good Ole’ Fashioned squat/merkin Ladder

  • Run to cone 1 (20 yards) -> 10 squats -> run back to start
  • Run to cone 2 (40 yards) -> 20 squats -> run back -> 10 merkins at cone 1
  • Run to cone 3 (60 yards) -> 30 squats -> run back -> 10 merkins at cones 2 & 1
  • Run to cone 4 (80 yards) -> 40 squats -> run back -> 10 merkins at cones 3, 2, & 1

Mosey to the Amphitheater

Rotation 2—Merkin/Box Jump Ladder

  • 1 merkin -> 11 box jumps -> take a trip up the stairs
  • 2 merkins -> 10 box jumps -> take a trip up the stairs
  • 3 merkins -> 9 box jumps -> take a trip up the stairs
  • 4 merkins -> 8 box jumps -> take a trip up the stairs
  • 5 merkins -> 7 box jumps -> take a trip up the stairs
  • 6 merkins -> 6 box jumps -> take a trip up the stairs
  • 7 merkins -> 5 box jumps -> take a trip up the stairs
  • 8 merkins -> 4 box jumps -> take a trip up the stairs
  • 9 merkins -> 3 box jumps -> take a trip up the stairs
  • 10 merkins -> 2 box jumps -> take a trip up the stairs
  • 11 merkins -> 1 box jumps -> take a trip up the stairs

Was supposed to be a slightly modified Route 66, but YHC was having trouble with math this morning.

Mosey to Tombstone Hill

Rotation 3—The Donatello (Part Deuce)

Suicide ladder w/ 14 count body builders

  • 1st light pole and down -> 2 14 count body builders
  • 2nd light pole and down -> 4 14 count body builders
  • 3rd light pole and down -> 6 14 count body builders
  • 2nd light pole and down -> 4 14 count body builders
  • 1st light pole and down -> 2 14 count body builders

Mosey back to the field

Mary:

  • Big Boy Sit Ups (20 OYO)
  • American Hammers (15 IC)
  • LBC/Iron Cross combo (10 IC)—Thanks Escape Hatch
  • Merkin AMRAP (1:00)

COT

  • Count-o-rama
  • Name-o-rama
  • Closing Prayer—Honcho

Welcome FNG’s Heisenberg, Gingersnap, and Drago

Name Train:

  • Don Hearl -> chemist -> Heisenberg (every region has to have a Heisenberg)
  • Andrew Amodei -> very red hair -> Andy Dalton -> Red Rifle (no, too cool) – Gingersnap
  • Sergey Chibizov -> network security -> from Russia -> Nadia? -> Drago

Moleskin

Strong work by the JC Pax—YHC wanted to make a bit of a statement. We have had really strong Q’s from the other regions but the intensity of the workouts will not be slacking off now that the official launch is over. The JC Pax learned there’s is an exercise in the F3 Lexicon—The Donatello—that’s near and dear to YHC’s heart. We do not have stairs at the Iron Horse, so YHC had to come up with a new and improved version of The Donatello. The suicide 14 count body builder ladder on Tombstone hill seemed to do the trick.

Great to see Rub-a-dub back from an extended mission trip and “The Boo”

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