Northeast Tennessee

F3 Erwin your snot’s been waggled

Northeast Tennessee Erwin Iron Valley (Love Chapel) Starfish Qs

20 PAX endured a snotwaggler beat down and got better at the yet-to-be-named Erwin AO today. YHC was excited to sign up to Q during the 4-week launch period of F3 Erwin.  By the time I got to sign up, it was snotwaggler or nothing.  After missing a couple week day bootcamps this week due to travel, I felt wimpy, tired, and any other word you wouldn’t want to feel when Qing a snotwaggler.  Adrenaline showed up, and so did half of the regulars from Johnson City…including Ponzi…early.   The snotwaggler is in the books.

Weather: 58 and cloudy.  Got a break from the rain and storms. Ended up being a perfect day for boot camp.


Prayer – Rite-Aid


  • Motivator from 15 – Singlet said the most they ever did in the Army was 15.  Thanks to fancy mathematics from Pythagoras, we know that this is 480 SSHs.  Motivators from 15 sucks.  But YHC’s calves are looking darn good.  Wearing shorts as I write to show them off.
  • Hand release merkins (HRMs) x 10 IC
  • Hillbilly Walkers x 20 IC
  • HRMs x 8 IC
  • Prisoner squats x 15 IC
  • HRMs x 6 IC
  • Imperial Walkers x 20 IC
  • HRMs x 4 IC
  • Shoulder pretzels x 25 IC
  • HRMs x 4 IC

The Thang:

Mosey 1 lap (0.25 miles) – plank for the six

Lieutenant Dan’s 1 squat:4 lunges to 7:28

Mosey 1 lap – plank for the six

DORA 1-2-3 (Buddy Up – Seems like everybody has their own version of DORA.  I wanted to bring the real thing.  Per F3Nation, DORA is “teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs).”  Escape Hatch whined a little about the soccer field being a little longer than 100 yds.  So most of the PAX went box to box.  The goal was to work hard during the run and during the exercises.  Mission accomplished.


Mosey 3/4 lap to the 3rd turn – plank for 6

Joe Hendrix Triple Nickel – started at top with 5 burpees, run to bottom of short hill for 5 more burpees, Joe Hendrix (bear crawl backwards) to top.  Rinse and repeat x 3.


Oval up for Mary

  • Heels to Heaven x 20 IC
  • Flutter Kicks x 40 or 50 IC – Pythagoras called
  • Plank Jacks x 30 IC – Beaker called


  • Countorama
  • Nameorama
  • Donatello encouraged the Erwin PAX to keep up the good work and to make it their own.  Everyone to IronHorse on June 10 for a Convergence to celebrate 1 year of F3 NETN

Prayer – Rite-Aid


After 9 months of being Rite-Aid, I HATE missing F3 workouts.  I LOVE that I HATE it though.  Last April, I could have cared less if I was putting in work like this, and there’s no way I could have led the snotwaggler I led back then.  Taking care of my earthly body is a command and a blessing.  F3 helps me hold to that command and is certainly a blessing.  And some men in Erwin are figuring that out.  Tclaps to Escape Hatch and Slugger for the strong leadership.  Lives are being changed for the better in Erwin.  They get it.  They own it.  They’ll spread it.  Tclaps, too, to the men of F3IronHorse and F3ArrowHead for showing up in Erwin today.  Paying it forward is something you don’t want to miss.

Leave a Reply