Northeast Tennessee

Founding Fathers + Pinterest

Northeast Tennessee Johnson City Iron Horse (Founders Park)

YHC picked up the 4th of July Q at The Horse for a couple reasons: 1) The Murph wasn’t happening given some elbow issues that are exacerbated by pull-ups; and 2) I struggle with creativity and history knowledge, and a 4th of July Q requires both.  16 PAX put in the work and earned holiday meats, sweets, beverages of their choice.

Weather – wet ground from rain in the night, but no rain in sight during the Q.  Humid, sultry, air was thick.
DISCLAIMER
PRAYER
COP

  • SSH x 20IC
  • TTT x 10IC
  • Imperial Walkers x 20IC
  • One stir lap

THE THANG
My 11-year-old 2.2 introduced me to a workout template she saw on Pinterest.  Every letter of the alphabet is assigned a specific exercise and number of reps.

  • A – 50 SSH
  • B – 20 LBCs
  • C – 30 SQUATS
  • D – 15 HR MERKINS
  • E – 40 CURLS
  • F – 10 BURPEES
  • G – 1 MIN LBACs
  • H – 20 SQUATS
  • I – 30 SSH
  • J – 15 LBCs
  • K – 10 HR MERKINS
  • L – 1 MIN WALL SIT
  • M – 20 BURPEES
  • N – 40 SSH
  • O – 25 BURPEES
  • P – 2 MIN LBACs
  • Q – 30 LBCs
  • R – 15 HR MERKINS
  • S – 30 BURPEES
  • T – 15 SQUATS
  • U – 10 LUNGES (R+L=1)
  • V – 2 MIN PLANK
  • W – 20 BURPEES
  • X – 60 SSH
  • Y – 10 LBCs
  • Z – 20 HR MERKINs

I modified it a bit to get rid of some silly things like 3 minute wall sits and to make all merkins hand release.  YHC knew going in that it looked burpee heavy. No burpees on letters like Q or Z, only on the more commonly used letters.  I did a little homework to make sure the folks I had in mind a founding fathers were actually founding fathers.  Turns out they were.  I added in Revere.  Everyone else as a signer of the Declaration of Independence.

Revere

  • R – 15 HR MERKINS
  • E – 40 CURLS
  • V – 2 MIN PLANK
  • E – 40 CURLS
  • R – 15 HR MERKINS
  • E – 40 CURLS

Washington

  • W – 20 BURPEES
  • A – 50 SSH
  • S – 30 BURPEES
  • H – 20 SQUATS
  • I – 30 SSH
  • N – 40 SSH
  • G – 1 MIN LBACs
  • T – 15 SQUATS
  • O – 25 BURPEES
  • N – 40 SSH

Adams

  • A – 50 SSH
  • D – 15 HR MERKINS
  • A – 50 SSH
  • M – 20 BURPEES
  • S – 30 BURPEES

Jefferson

  • J – 15 LBCs
  • E – 40 CURLS
  • F – 10 BURPEES
  • F – 10 BURPEES
  • E – 40 CURLS
  • R – 15 HR MERKINS
  • S – 30 BURPEES
  • O – 25 BURPEES
  • N – 40 SSH

Penn

  • P – 2 MIN LBACs
  • E – 1 MIN WALL SIT
  • N – 40 SSH
  • N – 40 SSH

Hancock

  • H – 20 SQUATS
  • A – 50 SSH
  • N – 40 SSH
  • C – 30 SQUATS
  • O – 25 BURPEES
  • C – 30 SQUATS
  • K – 10 HR MERKINS

Franklin

  • F – 10 BURPEES
  • R – 15 HR MERKINS
  • A – 50 SSH
  • N – 40 SSH
  • K – 10 HR MERKINS
  • L – 1 MIN WALL SIT
  • I – 30 SSH
  • N – 40 SSH

We started with Penn and did that one together.  Therefore, PAX chose a starting spot around the amphitheater where the last names of founding fathers were scattered.  Complete all exercises to spell the name OYO, run a stair lap, then, rotating clockwise, move to the next founding father.  Rinse and repeat until time called.  Depending on where the PAX started, most finished 3 names.  Washington (75 burpees) and Jefferson (75 burpees) were memorable based on the amount of mumblechatter at those stations.

MARY

  • LBCs x 20IC
  • Flutter kicks x 30IC
  • American Hammers x 25IC
  • Heels to Heaven x 5 IC

CIRCLE OF TRUST
PRAYER

ANNOUNCEMENTS
2nd F pool party next weekend

Operation Chinstrap is underway.  Find your Donatello.

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