Northeast Tennessee


Northeast Tennessee Johnson City Iron Horse (Founders Park)

Weather: Spring is in the air… and temps were in the 60s! Boy, it felt nice!

Welcome – Disclaimer

Prayer: Pythagoras


  • SSH X 15 IC
  • Air Presses (raise the roofs) x 15 IC
  • LBAC X15 IC forwards and backwards
  • TTT X 15 IC

Knew I didn’t have a lot of time, so short warm-up… lets move on to the thang!


The Blocks (28 lbs) and Plates (30 lbs) haven’t made it out at the Iron Horse in a while, so I thought I would change that. And since a few of us are running the Knoxville Half marathon in a few days, I thought we would save the legs, and focus on upper body and core… here is what went down:

Each Round consisted of 11 exercises, and 10 reps of each exercise:  1) Curl*  2) Overhead Press*  3) Overhead Tricep Extensions*  4) Row * 5) Hand- Release Merkin   6) Big Boy Crunch  7) Side Plank Raises 8) Little Baby Crunch   9) Flutter Kicks   10) Heels to Heaven   (*First 4 exercises done with weight)

After completing the ten, PAX ran 30 yards (up a few steps on the way) and completed 11) 10 burpees. That marked the end of round one.

Rinse.Repeat… the goal was to complete 10 rounds, however time expired too soon with most of the PAX completing 5-8 rounds.YHC is planning on completing the circuit tonight before bed. (my dad always said, “Don’t start something you aren’t going to finish.” Pretty good advice)




Welcome Blue Hen from NC… pleasure to share a workout with you! You are welcomed back any time!


Not much to say, but am really enjoying the disciple that F3 consistently provides. Before F3, I would disciple myself physically to train for certain events or races for a time period, run the race, and then slide back into a pretty physically undisciplined lifestyle. I like the consistency of the choice that has to be made… I will either choose to wake up and post, or I will not. That choice usually has to happen 3 times a week for me. I like the privilege of making that choice. I also think that disciplining myself physically also removes the excuses I often provide myself, or a lie I hear in my mind, about living a spiritually disciplined life. The thoughts, “I don’t have time to memorize that verse” or “I don’t want to wake up early to read my Bible” or “I’m too tired to pray right now” present choices. I will either choose to, or I will choose not to (fill in the blank). But I think choosing to do things that benefit me physically makes the choice to do things that benefit me spiritually much easier… so the thought of “I don’t have time to memorize that verse” is quickly followed by “yeah, but you didn’t want to wake up when the alarm when off this morning either, and you did that, so you don’t have an excuse! Go memorize the stinkin verse!”  The grass withers and the flowers fade, but the Word of the Lord is eternal.



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