F3 Knoxville

Category: The Dog Pound

Something Borrowed

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), I-Beam, La-Z-Boy (Zac Smith), Google(Tim Dugas), Aladdin, Choir Boy, Madoff, Earmuffs (Dan Studt)
FNGs: None
COUNT: 8
WARMUP:
20 SSH
10 Tempo Squats
15 Rockettes
6 Burpees
10 Tempo Merkins
5 Cherry Pickers
THE THANG:
Ran to Island and completed 2 sets
20 LBCs
30 BBS
30 Sec Side Plank (each side)
Ran approx .25 mile and completed
5 Mucho Chesto
Ran to Backbone
Ladder at Backbone – 10 Pullups or Hanging Knee Raises, Run to top of hill and complete 1 Burpees. Add +1 Burpee each round
Got to 7 and ran back to AO
MARY:
20 LBCs
20 Flutter Kicks
10 Georgia Cheerleaders
10 One Leg GA Cheerleaders (5 each leg)
15 BBS
Hip stretches and some Yoga Pose Stretches
ANNOUNCEMENTS:
COT:
Shared thoughts about the Innkeeper in the Christmas Story and about how he missed an opportunity to be a larger part of the story. Encouraged all to pay attention to what’s going on, pick up our heads and hearts, and look for opportunities to serve others.

12th of December

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Mayberry, Aladdin, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP:
It was cold
20 SSH
15 Rockettes
4 Cherry Pickers
25 Calf Raises
5 Burpees
10 Tempo Squats
Run to Matterhorn – Stopped for 4 Burpees + 20 Frozen Dips, 3 Burpees, 2 Burpees, 1 Burpee
THE THANG:
Hill Repeats 8x
Run Up Matterhorn (70%-80% effort) and recover walk down
DORA at the Sign
Partner Runs to pole + 12 Imperial Squat Walkers while partner does exercise at the Sign
Big T Merkins
Laying Leg Lifts
Slow Mountain Climber Holds
Curb Toe Taps
Run back to AO
MARY:
20 – Box Cutters
20 – Flutter Kicks
20 – Side Crunches (10 each side)
ANNOUNCEMENTS:
Farm launch at McFee Park 5:30am on Friday Dec 15
Winter Convergence Jan 20, 2024
COT:
Reviewed the “Dolphin and the Daffodil” from Freed to Lead. Encouraged PAX that it’s never too late to find your passion.

46

AO: dogpound
Q: Mayberry
PAX: Junk (Sam Yoakum), I-Beam, Goat Dish, Aladdin, Choir Boy, Madoff, La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), 2 FNGs
FNGs: None
COUNT: 11
WARMUP: 46
THE THANG: 46
MARY: Ab Cycle
ANNOUNCEMENTS: starfish
COT: Love your kids, love your wife.

When Do We Breath

AO: dogpound
Q: Madoff (Daniel Hereford)
PAX: Mayberry, Junk (Sam Yoakum), Imaginary, Choir Boy, Tank (Chris DeFranco), Madoff (Daniel Hereford), Google(Tim Dugas), Headspin and Cat1
FNGs: 1 Headspin and Cat1
COUNT: 9
WARMUP:
15 SSH
15 Rockettes
5 Cherrypickers
10 Tie Fighters Forward then 10 backward
5 Burpees
Run to the Island
THE THANG:
5 Times no Rest
Plank Jacks 20 (4 count)
LBCs 20
Diamond Merkins 10
Sumo Squat 10
Burpees 5
Run .25 miles

Run to Matterhorn
Side Shuffle to Light Pole
Dead Hang for 20 secs into 20 Hanging Knee Raises
Crawl Bear from Light Pole to bottom
Rinse and Repeat for ~10min
Run back to AO
MARY:
15 Deadbugs on our own
10 American Hammers (4 count in cadence)
20 Flutter Kicks (in cadence)
5 Cherry Pickers
ANNOUNCEMENTS:
GTE Event on Saturday and Mentioned getting some PAX members together for the upcoming Convergence events
COT:
1 Corinthians 13:11 – Discussed putting away childish things in context of LOVE which is discussed throughout chapter 13. Mentioned that love is a powerful force and as men we need to recognize it in our hearts and how we put it into action in our lives.

Full body gauntlet

AO: dogpound
Q: ExciteBike (Micah Stair)
PAX: Mayberry, Imaginary, Earmuffs (Dan Studt), Aladdin, Junk (Sam Yoakum), I-Beam, La-Z-Boy (Zac Smith), Madoff (Daniel Hereford), Google(Tim Dugas)
FNGs: None
COUNT: 10
WARMUP:
Side Strattle hops
Tempo squat
Tempo Mercan
Imperial walker
Cherry picker
5 burpees

THE THANG:
Pickup a peerock.
Mosey to the small island and steps.
Setup line of cones with 3 exercises at each. Perform the first exercise and move to the next cone. After the last cone, run a lap around the small island and do the second exercise at each cone.

Squat to Reverse lunges / Squat to side lunge / Squat to lunge – 10 each side
Curls / skull crushers / Thruster – 20 reps
LBCs / Hammer frogs / Raising the dead sit-ups – 30 reps
Bear Mercan / Power T Mercan / spider Mercan – 25 reps
Bird Dog / flamingo / Skater – 10 reps each side
Half burpee to squat / break dancer / should taps – 20 reps
Star Gazer / Plank / Star Gazer – 10 count

MARY:
ANNOUNCEMENTS:
COT:
Balanced Man: we as men, fathers, husbands, and leaders are all pulled on for each role everyday. Some men have let go of the pull for whatever reason. Maybe they were taught to let go when the pull was to hard, maybe they are holding on but it’s just dragging them away from everything else, maybe one thing is easier so they let go of the others to hold on to the one thing with both hands. That one thing is safe and comfortable.
What does it look like to be fully balanced?
How do we help balance those we are tethered to?
How do we show others how to be balanced?