F3 Knoxville

Category: The Dog Pound

Got Up

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AO: dogpound
Q: Einstein
PAX: Junk (Sam Yoakum), Earmuffs (Dan Studt), Mayberry, Nixon, Aladdin, Einstein
FNGs: None
COUNT: 6
WARMUP:
The usual

THE THANG:
7’s Power Ups, Get ups
50 ct Dips
7’s Burpees, BBS
50 ct Merkins
7’s Pull-ups, Get ups

MARY:
Cherry Pickers

ANNOUNCEMENTS:
3/27 – Escape Haw Ridge

COT:
We listen to man preach, but have you gone back and listened to Jesus preach lately? The Sermon on the Mount (Matt 5-7) is incredible. It’s beautifully constructed, and walks you through a journey of who belongs, how to pray, and how to behave – all from the mouth of Jesus. For me, hearing it spoken is special. Open the Bible app and give it a listen.

A friendly match

AO: dogpound
Q: Lightweight
PAX: Aladdin, Pew-pew, Earmuffs (Dan Studt), Einstein, Ribbed (Joshua Sagraves), Mayberry
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

No No Square Verson 1.OOOH

AO: dogpound
Q: Nixon
PAX: Earmuffs (Dan Studt), Lightweight, Pew-pew, Aladdin, Einstein
FNGs: None
COUNT: 6
WARMUP:

Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

Escape from San Francisco

The stadium: Complete these three sets of exercises to fight off the alien hordes.

CMU Swinges x 25
American Hammers x 20
Blockees x 10

Golden Gate Bridge Run: Run from the Alien horde over the Golden Gate Bridge thrice and complete these free exercises.

Merkins x 25
BBS x 25
SSH x 25

Chinese Fire Drill: Sprints with exercises at 4 stations

1: V-ups x 10
2: Squats x 10
3: Dimond Push-ups x 10
4: Flutter Kicks x 10

MARY: None

ANNOUNCEMENTS: See Slack

COT: Check in on your lonely friends for Valentine’s Day or Singles Awareness Day (SAD), let them know they are not alone and that they are loved. Also, they could find a special friend at F3 instead of some soulless dating app, a platonic friend, no Homo, maybe one that has an attractive sister or single aunt.

Icy day at the Pound

AO: dogpound
Q: Mayberry
PAX: Snitch (Cory Beilharz ), Aladdin, Lightweight, Einstein, Nixon, Pew-pew, Mayberry
FNGs: None
COUNT: 7
WARMUP: :white_check_mark:

THE THANG::white_check_mark:

MARY::negative_squared_cross_mark:

ANNOUNCEMENTS::white_check_mark:

COT::white_check_mark:

Hips don’t Lie

AO: dogpound
Q: Aladdin
PAX: Earmuffs (Dan Studt), Pew-pew, Aladdin, Mayberry, Madoff, Lightweight
FNGs: None
COUNT: 6
WARMUP:
SSH, Cherry Pickers, TN rocking, tempo merkins

THE THANG:
Various stops with various exercises at each stop. Work your way down and then reverse.

MARY:
Flutter kicks and Hello Dolly’s

ANNOUNCEMENTS:

COT: We will go through hills and valleys. Eyes on God the whole time.