Northeast Tennessee

Reliving the Launch

Northeast Tennessee Johnson City Iron Horse (Founders Park)

Over two years ago, YHC experienced his first dose of F3 courtesy of Ranger, Field Goal, and several other traveling SC PAX.  On that day, F3 NETN was officially launched.  YHC couldn’t recall the exact details of the Q, other than recalling Ranger led merkins about every other exercise.  This is how it went down for 29 PAX then, and again for 26 PAX today.

Weather – 68 degrees, overcast, lots of water standing in the field

DISCLAIMER
PRAYER
COP

  • SSH x 20 IC
  • Merkins x 10 IC
  • Imperial Walker x 20 IC
  • Merkins x 10 IC
  • LBC x 20 IC
  • Merkins x 6 IC
  • TTT x 20 IC
  • Merkins x 6 IC
  • Squats x 20 IC
  • Merkins x 6 IC
  • Flutter Kicks x 20 IC
  • Merkins x 7 IC

Mosey to mid-field.

THE THANG

Circle up:
5 Merkins on the blocks, bear crawl around the circle back to your block
4 Merkins on the blocks, bear crawl around the circle back to your block
3 Merkins on the blocks, bear crawl around the circle back to your block
(Original BB has 20 IC block curls here….YHC forgot them)

Mosey to other side of creek

Wall Station:
10 Incline Merkins
10 Step-ups (both legs up = 1)
10 Decline Merkins
10 Dips
Rinse and Repeat x 3-4

Mosey to amphitheater

Stair Station:
Pair up with a partner
#1 runs to the top of the steps, 5 burpees and returns to the bottom, #2 does LBCs while #1s run stairs
Flapjack
Rinse and repeat for 3 rounds

Mosey to field

Pain Train:
From first cone, run to the fsecond cone, 10 Squats, return to 1st cone for 5 Burpees.  Run to the second cone, 10 Squats, run to the third cone, 10 Merkins, return to the second cone, 10 Squats, return to the start 5 Burpees. Add one cone each round, alternating 10 squats and 10 merkins at each cone out and back with 5 burpees when returning to the start line. 4ish rounds total.

Mosey back to torch

MARY

LBC x 20 IC (Ponzi)
Flutter Kicks x 20 IC (Swingline)
Boat Canoe x 20 IC (Honeysuckle)
Marge – Homer x 10 IC (Rite Aid)
Merkins x 5 IC (Ranger ended with 15 IC. After yesterday’s Boilermaker experience, my merkin muscles were smoked.  Ergo, 5 IC was Q’d)

CIRCLE OF TRUST
PRAYER
MOLESKIN
YHC enjoyed revisiting day 1.  I took out all of Ranger and Field Goal’s BB comments that read, “modifications between groups 1 & 2 were implemented as needed by the Q”.  Unsure how much we modified, but this was a smoker.  With the Murph on July 4 and the addition of the Boilermaker on Friday, today ended a string of 6 straight days of F3 workouts for some of the PAX – perhaps for the first time in NETN.  Tclaps to those who put in work on all of those days.  Tclaps, again, to Ranger, Field Goal, and the other PAX who invested in us over two years ago.  F3 NETN PAX are encouraged to continue to give it away.

ANNOUNCEMENTS
Family 2nd F event August 4th 3-7pm at Highland Ridge pool.  Check Slack and email for more info.

Name Game

FNG Jim Beck – hobbies include caving –> Guano

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