F3 Knoxville

Category: The Dog Pound

Crazy 8s

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AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Nixon, Einstein, Earmuffs (Dan Studt), Bartman
FNGs: None
COUNT: 7
WARMUP:
20 SSH
10 tempo squats
10 Rockettes
10 hinge rotations
20 calf raises
Slow Mozy up the Hill
15 wide slow merkins on the rail
15 dips
Run to the stairs

THE THANG:
8 rounds
200m Run
8 squats, 8 merkins, 8 lunges, 8 burpees
200m Run
1 min rest

MARY: 30 sec of stretching

ANNOUNCEMENTS: None made

COT: Lead from where you are. Thanked the team for their effort on the workout and reminded everyone that as long as you are working your hardest that’s your “best” and don’t judge it by someone else’s performance. You are positioned to lead and influence someone in your life so be mindful and intentional.

Plus 1

AO: dogpound
Q: Lightweight
PAX: Madoff, Nixon, Mahoney, Earmuffs (Dan Studt), Waxjob, Einstein
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
A ladder of sorts
1 wmd
2 flamingos
3 imp. Walkers
4 Flutters
5 CPR
6 dia. Merk.
7 lunges
8 bbs
9 thrusters
10 burpees

Add a lap each round

MARY:
No time

ANNOUNCEMENTS:
Egg hunt at the the-farm
COT:
Taxes are taxing

Happy 45 to Madoff

AO: dogpound
Q: Madoff
PAX: Nixon, Mayberry, Earmuffs (Dan Studt), Aladdin, Bartman, Einstein, Junk (Sam Yoakum)
FNGs: None
COUNT: 8
WARMUP:
45 SSH
15 Lil Baby Arm Circles + 15 Lil Baby Arm Circles + 15 Grady Corns
THE THANG:
Tabata Style – 45 secs work 20 seconds rest for 5 rounds
1. Iron Mikes
2. Push up to Squat
3. Prisoner squats
4. Dead bugs
5. Mario jumps up the hill and jog back
6. Seated jump

MARY:
1 min of Knoxville Cherry Pickers or Choose your own stretch
ANNOUNCEMENTS:
None
COT: Shared that our unique experiences in our lives make us who we are and give us wisdom for the people God has placed around us. Hoped to encourage everyone to trust their wisdom and experience, keep learning, and keep imparting your uniqueness to your Family, Community, and Friends.

Tic Tac Bro

AO: dogpound
Q: Lightweight
PAX: Einstein, Earmuffs (Dan Studt), Bunches, Junk (Sam Yoakum), Nixon, Nixon
FNGs: 1 Nixon
COUNT: 6
WARMUP:
We did
THE THANG:
Tic Tac Toe battles. Buy in reps to place disc
Exercises:
Merkins, CDD, Lunges, Curls, CPR, BBs, pickle pounders

MARY:
Ring of fire:squat
ANNOUNCEMENTS:

COT: Find the fun.

Matterhorn Repeats

AO: dogpound
Q: Madoff
PAX: Lightweight, Junk (Sam Yoakum), Earmuffs (Dan Studt), Aladdin
FNGs: None
COUNT: 5
WARMUP:
20 SSH
5 Cherry Pickers
20 TN Rocking Chairs
5 Cherry Pickers
10 baby arm circles forward, backward, then 10 Grady Corns
5 Cherry Pickers

Run up hill to 10 Wide Merkins to the Rail and 10 Dips
Keep Running around the peninsula stopped 3 times for 10 toe taps on 4-count, ending at base of Matterhorn

THE THANG:
Run Up Matterhorn then Walk down and Repeat (8x)
Walk back towards AO, mall walk race
7’s – Tyson Merkins and Squat to Inch Worn Walkout

MARY:
20 Gas Pumpers
10 Freddie Mercury
3 Knoxville Cherry Pickers

ANNOUNCEMENTS: Escape Haw Ridge

COT: Shared a praise report from my personal life that represents an answered prayer that I have been waiting some time for. Reminder that faith is built in the waiting not in answered prayers necessarily.