Northeast Tennessee

Kilo 5K (almost) Recycled

Northeast Tennessee Johnson City Iron Horse (Founders Park)

0600 and 66 degrees Fahrenheit under the bright street lights.  30 PAX gathered at the earlier hour to get some work in.


Heisenberg’s longish history of FIA in NeTN and why we were starting at 0600 met with some growns and comments…needed to move on….

  • We needed to get motivated – so we start with a Motivator from 8
  • Halfway through Abe Vigodas we hear the train a callin’  – Abe Vigedas to 11
  • Longish Burpee Train – Donatello got in 30 burpees – earned him a chicken sandwich that he needs to redeem at next coffeteria.

Enough warmup – Mosey to the Amphitheater!


Heisenberg has the habit of recycling old Qs.  I recycle cans and cardboard – might as well recycle Qs.  First, this gives the PAX some serious Déjà vu, and second also gives us a chance to gauge our improvement. Onward to the THANG:

Two cones were setup approximately 0.15 miles apart – one at the amphitheater and one at the top of Tombstone Hill (alternatively, for our post surgery and ailing PAX, 0.15 mile around the Founders loop).  The objective was to run to the cones, performing exercises called out at the two points.  10 rotations of this workout is 5K and 100 total of each exercise.  Since it takes considerably longer than the allotted time to complete the full workout, our true objective was to compete against ourselves, and push to the maximum number of rotations. At the amphitheater station the PAX would complete 10 each of the following exercises:

  • Carolina Dry Dock
  • Flutter Kick
  • Decline Merkin
  • Sphinx Crunch
  • Burpee (modified from the Super Burpee)

At the top of Tombstone hill (or around the founders park route) the PAX would complete 10 each of the following exercises:

  • Merican (or Merkin)
  • Mountain climber
  • Lunge – 10 each leg
  • Jump Squat
  • American Hammer

The PAX did a great job!  I noticed pairing off and encouragement throughout.  YHC wanted to see if this would happen without officially picking a partner.  YHC felt better this time out, compared to July 23rd.  Some PAX got to 6 rotations, while most completed 5-5 1/2 rotations of the workout!!

The PAX were rounded up to report to the field, and planked on the six.  We flutter kicked for 30 seconds until 0700.  The FIA ladies were circling the PAX like hawks ready to take our AO.  We held our ground until the completion of the devo!


  • Counterama
  • Namerama
  • Welcome FNG Pop Up – Eric McCarty – name train –> He’s a digital marketer –> adblock, spam –> Pop up

It’s been over a year since YHC started with F3, and I’m a better man for it. This Q served as YHCs 44th birthday Q.  At 43 I was 16 pounds heavier and a lot more pissed off.  I had a few words during Devo about how being “right” is not always right.  Through counseling and disengagement exercises I’ve learned that letting go is sometimes the best approach.  Stand for what you believe in, but know when it’s not productive to engage.
August 18th was Donatello’s 3rd Anniversary of his participation in F3.  Let the turtle man know how much we appreciate his initiative in bringing F3 to NeTN!!

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