YHC greeted the PAX of Erwin this morning for repetitive & simple work. It’s just 4 exercises— running, merkins, squats, and burpees—how bad can it be? I’ll let the Erwin PAX decide. Disclaimer Prayer Non-traditional COT—everyone on the line Across the parking lot and back Jog High knees Butt kicks
Author: Donatello
Let’s do a few Merkins
With the July Merkin challenge in full swing, 25 PAX were assured they would meet their totals today during the workout—without a single set with more than 10 reps. Disclaimer Prayer COT Merkins (5 OYO) SSH (20 IC) LBAC (10 IC) Squats (10 IC) TTT (10 IC) IW (10 IC)
Merkins with a bit of Frisbee
28 Pax un-ass the sack for an Independence Day celebration of sorts. With an extra 30 minutes of sleep, YHC decided to wake the PAX up with some fun, before the “Fun.” Disclaimer Prayer COP SSH -> Just kidding -> Merkins, because this is America (10 IC) SSH (10 IC)
Heavy Arms & Heavy Hearts
Normally I greet the Pax each morning with snarky remarks and a healthy dose of mumblechatter—not today. My heart is heavy and I’m deeply saddened by the events of the past two days. I’ve been on countless morning runs—my M used to run that exact same route in the mornings
Fleet of Feet
8 Pax endured this week’s edition of sport conditioning Warm Up (40 yards & back): Light jog High knees Butt kicks Carioca Back peddle Power skip 100 yard run (slow through 20, sprint 20 to opposite 20), throttle down last 20 (rinse and repeat) Rotation 1—Beep test Cones 20 meters
Memorial Day Murph Challenge
On this Memorial Day, 26 Pax gathered to pay our respects the only way we know how—honoring those who afforded us this opportunity with hard work and brotherhood. The Murph Challenge has become a Memorial Day tradition for many across the country, F3 included. I’ve said repeatedly, if I could
Accelerate
Monday run group reboot part deuce. Seven men (2 first time run group posters) make it out to The Hill for a rebooted run group. Beautiful morning—perfect weather. Disclaimer Prayer The Thang: YHC was moving a little slow so I didn’t get a chance to go though my normal dynamic
Bad Intentions
YHC has not been on the Q at Iron Horse for a quite a while. I wanted to reintroduce myself, just in case the Pax had forgotten. The Disclaimer sums up my intentions—they were bad. Disclaimer—Gentleman, I am not a professional, but I do intend to kick my own
Light the Fire—F3 Erwin Launch
Saturday, April 1 of 2017 was no joke—17 men put their feet on the floor and started a new era in the life of F3 Northeast Tennessee and Erwin. Nine men from Johnson City met up with 8 other men from Erwin (5 FNGs) to plant the shovel flag in
Omaha!—Omaha!
With the new crop of leaders emerging, YHC has been content to step back and stay off Q for a good while. With the Saturday launch of F3 Erwin looming, however, a solid Q to shake the rust off seemed in order (and the Q sheet was blank). Arrowhead is