Northeast Tennessee

Get Up, Put In The Work, Overcome Obstacles, and Run!

Northeast Tennessee Johnson City Iron Horse (Founders Park)

15 strong and dedicated men showed up to put in some circuit work on a crisp, but windless, 29° morning.




  • Through The Tunnel 10 IC
  • Baby Arm Circles (Forward) 10 IC
  • Side Straddle Hops 20 IC
  • Baby Arms Circles (Back) 10 IC
  • Windmills 10 IC
  • Shoulder Pretzels 20 IC

The Thang
I pulled out the Seconds iPhone app again, to guide us through an ab-arm-leg-cardio circuit that included two-minutes of AMIGRAP (as many incrementing grouped reps as possible) of Big Boy Sit-Ups, Incline Merkins, and Wall Jumps, followed by 90 seconds to complete a stair-to-stair loop run. We did 1 BBSU, 1 Incline Merkin, and 1 Wall Jump, then 2 of each, then 3 of each, etc… Until the voice said “Run the race!” Sometimes, we started with five instead of one. Sometimes we started with ten. Rinse. Repeat. Ten times.

The motivation behind this morning’s work was the idea of getting up in the morning (big boy sit ups), putting in the work (merkins), overcoming obstacles (wall jumps), and running the race that is before us. Sure, sometimes it’s a grind. Sure, some days it’d be easier to fartsack, or watch tv, or surf Facebook, or whatever not-putting-in-the-work looks like, but these F3 workouts are a practical exercise in getting up, putting in the work, and overcoming obstacles. That idea has made me a better man, and motivated me to put in the work in other areas as well.

Hopefully this morning’s work was a good reminder to others as well, even if Siri’s constant voice commands made us feel as if we were being brainwashed by positive confessions.

Note: The playlist for this morning’s work included: “Dumb Dumb” by Red Velvet, “Rosanna” by Toto, “Superstition” by Stevie Wonder, “Hit Me” by Dirty Loops, “Goldilox” by King’s X, “Tell Me Something Good” by Rufus, “O Sweet Grace” by Scott Troyer, “No Room In Frame” by Death Cab For Cutie, and “Due Tramonti” by Ludovico Einaudi.


  • Boat/Canoe Crunches 20 IC

Circle Of Trust
Count-a-rama with 15 in attendance.


At the risk of getting a reputation for being too in touch with my emotions (Ha! Too late for that.), I circled the troops to thank my F3 brothers, who have encouraged and loved on me well, during a difficult time. The finality of my divorce hasn’t been that big of a deal this week (I mourned that loss long ago), but I have been overcome by the love, encouragement, and support of my friends. It has been overwhelming to truly understand how much I am loved. Thanks for that.

Just so you don’t have to wonder or ask… The kids and I are doing fine. Our worst days are behind us, and good days are ahead. I’ll see you tomorrow for lunch, and Thursday, to put in some work. I’m always looking forward to it.


  • We’re meeting up for some fellowship at White Duck Taco on Wednesday, December 21st at 12:00. If you can swing it, come on out.

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