Northeast Tennessee

3-5 35 and 3535

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Perfect 60 degree morning with a slight chance of rain which held off so the PAX could put in some work. 6 PAX joined the QIC for a birthday celebration of running and reps.
TTT – 10 IC

Merkin – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

Willie Mays Hayes – 10 IC

The PAX assembled on a goal line with blocks or plates which would be used for the moves on that end of the field. QIC turned 35 on Friday so is seemed fitting to base everything around that awesome number. Each move on starting goal line would be a slow 3 count to 10 reps followed by 5 reps OYO as quick as possible. The PAX would then sprint to the other goal line for some core work. Each core move was 35 reps, some being IC. The full workout would allow for 35 moves, 35 reps each, and running 3500 yards. Moves were as follows.

  • Merkin – 3×10+5
  • LBC – 35
  • Squat – 3×10+5
  • BBSU – 35
  • Shoulder Press – 3×10+5
  • Flutter Kicks – 35 IC
  • Curls (top) – 3×10+5
  • Heels to Heaven – 35
  • Bent-over Rows – 3×10+5
  • American Hamer – 35 IC
  • Incline Merkin – 3×10+5
  • Imperial Walker – 35
  • Lunge (R) – 3×10+5
  • Scissor Twist – 35
  • Carolina Dry Dock – 3×10+5
  • Mountain Climbers – 35 IC
  • Curls (bottom) – 3×10+5
  • Boat Canoe – 35
  • Front Row – 3×10+5
  • LBC – 35
  • Decline Merkin – 3×10+5
  • BBSU – 35
  • Lunge (L) – 3×10+5
  • Flutter Kicks – 35 IC
  • Shoulder Press – 3×10+5
  • Heels to Heaven – 35
  • Full Curl – 3×10+5
  • American Hammer – 35 IC
  • Dead Lift – 3×10+5
  • Imperial Walker – 35
  • Diamond Merkin – 3×10+5
  • Mountain Climber – 35 IC
  • Sumo Squat – 3×10+5
  • LBC – 35
  • QIC was waiting to see where we landed regarding time for the finisher. 3500 yards is just short of 2 miles and QIC is way to OCD to allow for that. Finisher would be 5 burpees at each 5 yard line to the 35 yard line for 35 more yards and 35 celebratory burpees. Perfect way to finish!!

Full routine put us just over 2 miles (3535 yards) with 885 reps. 595 of these were core moves which technically could add another 210 for the 6 IC moves. BOOM!!


I cannot begin to adequately express the impact of F3 on my life the last year. The physical results aside, I’m a better husband, father, employee, employer, and person. It created a structure in my life which did not exist and has allowed me to do the same in other areas of my life. Undoubtedly some of the finest men I’ve ever had the privilege to count as friends and brothers descend on the gloom week after week.

Psalm 90:12 says “So teach us to number our days that we may get a heart of wisdom.” As we celebrate a birthday year after year, we should reflect on the previous year and determine if we emptied ourselves into those around us. Did we serve? Did we give? Did we lead? Did we love? Did we sacrifice? As I reflected on this thought, so many times did one of you come to my mind. I could not begin to list everyone and the impact you’ve had on my life (many in ways you likely don’t realize), but know that I am so humbled by the fellowship of our group. I will throw a t-claps out to Ponzi for the EH that started this journey for me. God has used F3 in a very powerful way in my life and I only hope I can give back to those around me out of the gifts I’ve been given. Proverbs 16:9 tells us “The heart of man plans his way, but the Lord establishes his steps.” As the clock starts on another year, my prayer is that my heart will hear the calling of the Holy Spirit in my life and my steps will be strengthened by the Lord. I firmly believe F3 is very much a part of the strengthening of my steps, in a much deeper way that anything physical.

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