Northeast Tennessee

Bean Bag Toss

Northeast Tennessee Iron Horse (Founders Park)

11 Pax (1FNG) bundled up to post in 14 degrees and play Bean Bag Toss.

One Pax complained about needing to warm up, so we started with

Burpees x10 OYO

Introduced Pounder Pickles(it’s not always about us)- Low plank with hip thrust up and down x10 IC

Mercans x10 IC


Squat Jumps x10 IC

Grab the three 45# coupons and mosey to the grassy area.  The Pax was split into 3 teams for a little friendly competition “very modified” Team Dora.  One team member would run 50 yards to the sand bag and throw it up and over their head behind themselves x5, then a forward (military press style) throw x5.  The rest of the team AMREP one of the 5 exercises until the bag tossing pax returned and then switched to the next exercise while the next pax ran to the bags.

  • Burpees
  • Opposite Pickle Pounders (later referred to as Pounder Pickles)
  • Mercans
  • BBSU
  • Squat Jumps

Once all Pax were warmed up we moseyed back to the Amphitheater to close up.

Encouragement.  I’ve been reflecting quite a bit about those people that encourage us to do things in our past, sometimes hard things that we never thought we could do.  Encouragement from someone you respect can elevate you to accomplishments you didn’t think possible.  At 400 pounds, I was encouraged to get off the couch by a college teammate, that rolled into signing up for a race, then another, and eventually (with a ton of encouragement) into 40+ races of marathon distance or longer, and some other stupid things…..all because a friend said “I believe in you, keep going.”  Encouraging words are powerful.  I came across a quote from Pat Summit that really struck me.  She said, “In the absence of feedback, people will always fill the blanks with the negative.  They will assume you don’t care or you don’t like them.”  This not only made me ponder the power of encouragement, but also reflect on the impact of not doing it enough.  I urge each one of us to go out and encourage someone today.  The men of F3 are the leaders of our community, think of how much impact their Encouraging Words could have on our community.  Your words might be exactly what someone needs to do something great (or CSAUP like running 100 miles).


  • Welcome FNG Will Odom, aka Face.  Will thinks he may have actually started the ESPN Gameday Big Head poster thang.  He is the area director with Young Life.
  • Pray for and remember our brothers that are hurting or experiencing a tough Christmas season due to loss or illness, etc.  Reach out and see what you can do to help…Encourage.
  • Murph at Arrowhead on Saturday.

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