So it begins—Iron Horse weekday one

Conditions: Nice. Mid-50’s and dry.

Six PAX (including 1 FNG) swallow the Red Pill for the 1 st weekday workout following the official launch of F3 in Johnson City. The PAX were pretty chatty—perhaps the anxious energy of not knowing what to expect. YHC wanted to make the first early morning trip into the Gloom worth the effort.

Disclaimer

Prayer—Donatello

The Thang:

• SSH (20 IC) • TTT (15 IC) • Imperial Walkers (15 IC) • LBAC (10 each way IC) • Merkins (10 IC) • Squats (10 IC)

Mosey to the Amphitheater

Rotation 1— Jump, Push, Squat, Run Ladder (3 rounds; 20, 15, 10 reps)

• Jump to each landing alternating Merkins/Squats at each landing

• 4 landings total: 2 sets of merkins, 2 sets of squat each round

• Take a lap around the short loop back to the start • Rinse and repeat, decreasing reps by 5 each round

Mosey back to the field by the bridge

Rotation 2— Pendulum of Pain (4 rounds)

• Run the width of the field and back (half gasser) -> 25 Merkins • Cross bridge to retaining wall -> 20 Face smashers (10 each leg)

• Face smashers—single leg high knee steps ups—a movement that resembles high Muay Thai knee from the high clinch—face smasher

• Back to center -> 25 LBCs • Rinse and repeat

Mary

• Flutter kicks (20 IC) • Superman’s (15 OYO) • Iron Mary’s (10 OYO) • American Hammers (15 IC) • Dying cockroaches (10 IC)

COT

BOM, Prayer—Donatello

Moleskin

Strong work by the PAX—especially given this was only the 2 nd F3 workout by the new Johnson City crew. This is going to be a chatty crew. They already have the routine down, counting, cadence, etc. The workout was more difficult that it appeared on the Weinke. The retaining wall is high—a solid 2 feet—the face smashers were a bit of a smoker.

Welcome FNG Josh Berry (Pythagoras). Johnson City native, hiker, runner, local math teacher—Pythagoras it is.

Announcements

Saturday, Week 2 of the official launch. New group of guys from Lexington (SC) will be coming up to lead the group. There will be no shortage of sweat—or laughs.