F3 Knoxville

Category: The Dog Pound

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?

November 2 Circuits

AO: dogpound
Q: Madoff (Daniel Hereford)
PAX: Mayberry, Ribbed, Earmuffs (Dan Studt), Choir Boy, I-Beam, Madoff (Daniel Hereford), Junk (Sam Yoakum)
FNGs: None
COUNT: 7
WARMUP:

15 SSH
10 tempo squats
10 Rockettes
5 Cherry pickers
Run across street to hockey court

THE THANG:
3 Circuits – 40 seconds work 20 seconds rest – 1 min rest between circuits

12 min – Circuit 1: Cardio
      Inch worm to Merkin
      SSH
      Burpees
      Skaters Jumps

12 min – Circuit 2: Legs and Glutes

      Squat to Alternating Side Leg Raise
      Reverse lunge
      Georgia Cheerleaders
      Gas Pumpers

12 min Circuit 3: Core Strength

      Plank with Alternating Leg Lift
      BBS
      Dead Bug
      Sweat Angels

MARY:
N/A
ANNOUNCEMENTS:
Brolympics and GoRuck Event mentioned
COT:
Discussed the role of intentional communication as a leader. Working hard to be understood and as a leader taking the hit in any conversation where you are misunderstood. Have to be willing to swallow pride or anger when we are misunderstood.

Go Forward in Hope

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Madoff (Daniel Hereford), ExciteBike (Micah Stair)
FNGs: None
COUNT: 3

WARMUP:
SSH IC x 20
Tempo Squat IC x 10
Tempo Merkin IC x 10
Butt Kickers
Prime Times
Cherry Pickers (DogPound Style)
THE THANG:
Mosey to Boat
Ascending Merkins and Squats at each light pole with 1 burpee – up to 15

LBC x 50
Flutter x 50

Cone work up Matterhorn
1 Body Builder at each Cone

Run to Cone- Body Builder
run back to to first Cone, then run up 2 cones – Body Builder
run back 1 Cone, the. up 2 cones

Repeat for 12 cones finish with a sprint to top and one celebratory Bodybuilder

Backbone – 1 pull up 5 knees to chest or toes to bar x 5

50 – Reverse Crunches
50 – Penguins

Mosey back to AO

MARY:

Hip Stretch

ANNOUNCEMENTS:

Brolympics

COT:

We talked a lot about Q-101 and the importance of planning a hard Q. We’re men who like a challenge and want to push ourselves.

We also talked about how prosper has been used to mean financial gain. When the word was designed to mean, to go forward in hope.

Therefore, the opposite of Hope is not to be poor, unless you are poor in spirit.

The opposite of Hope is Despair.

Go forward in Hope!

It’s the foundation of our faith!