Northeast Tennessee

Combos, Block Burpees, and You Reap What You Sow

Northeast Tennessee Johnson City Iron Horse (Founders Park)

14 PAX and a dark-skied 50º


  • Stair Lap
  • Through The Tunnel 10 IC
  • Side Straddle Hops 20 IC
  • Merkins 10 IC
  • Stair Lap


Part 1: Combinations (One-Two Punch)

  • Boat/Canoe (4 count out and in) + American Hammers 8 Count (repeat 4x)
  • Squats 4 Count + Heel Raises 8 Count (repeat 4x)
  • Merkins 4 Count + Plank Slow 8 Count (repeat 4x)
  • Overhead Block Presses 4 Count + Block Curls 8 Count (repeat 4x)
  • Heels To Heaven 4 Count + Flutter Kicks 8 Count (repeat 4x)
  • Squats 4 Count + Side Straddle Hops 8 Count (repeat 4x)
  • Incline Merkins 4 Count + Dips 8 Count (repeat 4x)
  • Block Burpee (1 block merkins, 2 block curls, 4 overhead presses via burpee) + Block Rows 8 Count (repeat 4x)

Part 2: AMRAP Block Burpee/Stair Lap Tag Team

  • Partner 1: AMRAP Block Burpees
  • Partner 2: Stair Lap
  • Switch, repeat until time.


  • AMRAP Block Curls (1 minute)
  • AMRAP Overhead Presses (1 minute)


I posted this on the Slack 3rdF channel yesterday, but figured I’d re-share it here as well.

Whether it’s arms, abs, faith, addiction, forgiveness, or contempt; what you exercise gets stronger. Be careful where you put in your reps.

Men, there are lots of times when God gives us better than we deserve (I’m thinking of how well most of you did in the wife department, as an example), but there is a strong Biblical principle at play in almost every aspect of life.

You reap what you sow.

So… No examples or life applications, just that single platitude that I hope hasn’t been used so much that it’s lost its truth, a prayer that the Holy Spirit is working in us to reveal areas where we’re sowing bad seed, and that God’s undeserved grace would spare our wives and kids from being visited by the sins of their husbands and fathers, but even more, that we would give them a good inheritance of godliness instead.

Keep after it, men — physically, spiritually, and emotionally. As we say often, “If you’re not climbing, you’re sliding.” We are simultaneously ill-equipped and perfectly designed for the role that God has for us to play. It’s not easy, but we can do it, with His help, and with the help of one another. That reminds me:

“Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” – Ecclesiastes 4:12

So… Leverage that encouragement and commit to letting go of addictions, habits, and patterns that are destined to reap regret, and grabbing ahold of habits, patterns, and relationships that will spur you on toward love and good deeds.

You know your brothers are here if you need us. You’ve been here for me. I’m here for you, literally, any time, any day.

“Now to Him who is able to keep you from falling, and to present you before His glorious presence without fault and with great joy. To the only God, our Savior, be glory, majesty, power and authority, through Jesus Christ our Lord, before all ages, now and forever. Amen.” – June 1:24-25

I love you, men. God bless.


Goliath at the Gorge on October 14th.
We created a #goliath channel on Slack. Hop on if you want to stay in the loop. Sign up at If choosing a team name is required during registration, just pick one of the F3 teams (I know there is one called “F3 Heavy”). We’ll sort out the final four-man teams later.

2nd and 3rd F Opportunities
We need to get some 2nd and 3rd F activities on the schedule. If you have something you’re passionate about, have something you need help with, or have a good way to create some hang-time with your F3 brothers… Get the word out via Slack or in your COT.

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