Northeast Tennessee

Good Ol’ Fashion Ladder

Northeast Tennessee Johnson City Iron Horse (Founders Park)

YHC woke up at 3am this morning ( I had to pee, getting old!) and noticed all the white outside. I was expecting the sub-freezing temps and 10-20 mph wind gusts, but I wasn’t suspecting the  between a half an inch to an inch of snow that had fallen.
The warm up was a complete audible. The snow mixed with the beauty of the AO, made me want to go look at more of it and take it all in… So, instead of staying in the amphitheater, I decided to go for a little mosey – first thing. ( I still remember hearing Donetello say those words the summer of last year, back when I was in worse shape, and thinking to myself, “oh crap, here we go!” ) We made a few stops while completing a big lap around the park. We did 15 SSH IC, LBAC 20 forwards, 20 reverse IC, 5 slerkins (Rudy would have been proud of the “bottom floor” holds) and 10 TTT IC. Then we arrived back at the Farmers Market, where the rest of it went down…
A Good Ol’ Fashion Ladder was on the playlist for today. The YHC explained the rules…. The exercises at each station were to be completed going up the ladder as well as going down the ladder. In addition, a movement between stations was enforced on the way UP the ladder. (The way down the ladder was used for recovery) Here were the stations.

  • 5 Burpees  (movement to next station: Broad Jump)
    • Had to explain to the PAX a few times that this in effect meant 10 burpees at a time 5 for the end of the ladder, and 5 for the start of the next ladder.
  • 10 Merkins (movement to next station: Bear Crawl)
  • 15 Jump Lunges (movement to next station: Crab Walk)
  • 20 Carolina Dry Docks (movement to next station: Lunges)
  • 25 LBCs (movement to next station: Crawl Bears)
  • 30 Squats (movement to next station: Straight Leg Hops)
  • 35 Shoulder Pretzels (movement to next station: Grapevine Left)
  • 40 Heels to Heaven (movement to next station: Grapevine Right)
  • 45 Side Straddle Hops IC

In case you are wondering….
If a PAX made it to the 30 squats rung of the ladder …. he did 55 burpees, 90 Merkins, 105 jump lunges, 100 Carolina dry docks, 75 LBCs, and 30 squats

If a PAX made it to the 35 shoulder pretzels rung of the ladder …. he did 65 burpees, 110 Merkins, 135 jump lunges, 140 Carolina dry docks, 125 LBCs, 90 squats , and 35 shoulder pretzels.

Oh yeah, and don’t forget the roughly 50 yards of broad jumps, bear crawls, crab walks, lunges, and crawl bears.

To my knowledge, I do not think anyone made it past the 40 Heels to Heaven. (but I might be wrong) Left a little more on the table to try to complete it the next time. We arrived back at the Amphitheater at exactly 6:15.  Perfect.

I don’t have a lot to add right now… truth be told I feel like taking a nap. I’m still just so happy that I get to be a part of this group of guys. The camaraderie and work done at F3 has been one of the highlights of the past year. I believe I will one day look back to a summer and a half ago, and view that decision to go to my first F3 as a defining moment in my life. I’m better physically. I’m better socially. I’m better emotionally because of F3. And so are you.
Welcome FNG George Cross- aka Puff Daddy. After toying around with a few different options we went back to the coat that George was wearing… a rather large down parka… so Puff Daddy. Oh, and he is 53 years old.

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