Episode #102- The One Where We Turn Back Time at Iron Horse 🕒🐎

It was a partly cloudy and brisk morning with a sharp chill at 42°F, under a luminous full moon. Seven PAX gathered to honor the legacy of the first F3 Northeast Tennessee Q, stepping into the footsteps of those who laid down the foundation. 🐢🌕

DISCLAIMER
As we step back in time to recreate the first Northeast Tennessee Q, remember, this is no ordinary stroll through the park. Like a time machine powered by sweat and determination, any man can come here at no charge, rain or shine, to push limits, not just reminisce. Join at your own risk, and let’s make history again with every rep, every lap, just as our F3 forefathers intended! 😂🕰️🚀

PRAYER
Thanked God for the ability to work out and for safety. 🙏⛪

### Warm-Up:

We dove into a historic workout with a fervor worthy of its original day:
– **SSH x 20 IC** 🤸‍♂️
– **Merkins x 10 IC** 💪
– **Imperial Walker x 20 IC** 🚶‍♂️
– **LBC x 20 IC** 🏋️‍♂️
– **Merkins x 5 IC** 💪
– **TTT x 10 IC** 🔄
– **Squats x 20 IC** 🏋️
– **Flutter Kicks x 20 IC** 🦋
– **Merkins x 5 IC** 💪

### THE THANG:

Blocks Station:

Circle up:
5 Merkins on the blocks, bear crawl around the circle back to your block
4 Merkins on the blocks, bear crawl/lunge around the circle back to your block
3 Merkins on the blocks, bear crawl around the circle back to your block

2 Merkins on the blocks, bear crawl around the circle back to your block

1 Merkins on the blocks, bear crawl around the circle back to your block

Block Curls – 20 IC
(modifications between groups 1 & 2 were implemented as needed by the Q)

Wall Station:
10 Incline Merkins
10 Step-ups (each leg)
10 Decline Merkins
10 Dips
Rinse and Repeat
(modifications between groups 1 & 2 were implemented as needed by the Q)

Stair Station: modified to just running to the crosswalk sign
Pair up with a partner
#1 runs to the top of the steps, 5 burpies and returns to the bottom, #2 does LBCs while #1s run stairs
Flapjack
Rinse and repeat for 3 rounds
(modifications between groups 1 & 2 were implemented as needed by the Q)

We repeated these 3 stations 2x

Pain Train:
Run to the first light, 10 Squats, return to the start 5 Burpies
Run to the first light, 10 Squats, run to the second light, 10 Merkins, return to the first light 10 Squats, return to the start 5 Burpies
Add one light each round, alternating 10 squats and 10 merkins at each light out and back with 5 burpies when returning to the start line. 4 rounds total.

### Mary Circle:
– **LBC x 20 IC
– **Flutter Kicks x 20 IC
– **American Hammer x 20 IC
– **Reverse Flutter Kicks

### COT/Namorama
### BOM

Reflecting on the morning, it was a poignant reminder of the impact and growth from that first day. The dedication of those who laid the groundwork resonated through each exercise, each breath taken, and each stride made today. Thanks to all for reliving this monumental moment in F3 history. 🌟💪