F3 Knoxville

Category: The Dog Pound

A Morning to Remember

AO: dogpound
Q: La-Z-Boy (Zac Smith) , Doubtfire (Nick Bond)
PAX: Aladdin, Earmuffs (Dan Studt), Woodshack (Dave Carter, Mayberry, Choir Boy, ExciteBike (Micah Stair)
FNGs: None
COUNT: 8

WARMUP:
SSH IC x 20
BA Circ FWD & BWD IC x 5
Merkins 4ct IC x 10
Plank Jack’s 4ct IC x 10
Plank Work
Tempo Squats IC x 10
Cherry Pickers IC x 5
THE THANG:
Grab a couple of Softball Pee Rocks
Mosey – Walk and Curl
Walk and Tricep Extension

Baby Everest-
7’s – Thrusters and Merkins

Kory Hill-
Battle Buddies
Partner A – Smurf Jax w/ Rocks
Partner B – Merkins x 15
3x each

Lap around Small island

Handoff to Doubtfire

Visit Dwayne for Shoulder Taps

Mosey to matterhorn

Reverse Lunge and Burney

5 pull ups on the back bone

To the pav-a-lon

5 Pull ups

20 Squats

Mosey to the back bone

3 pull ups

Back to the AO

MARY:
ANNOUNCEMENTS:
COT: September is Suicide Awareness Month
Earmuffs dropped a impactful message before jetting off. Anxiety and communication is contagious. It’s more of you thinking of yourself and the conversation versus how God wants to use you in this conversation.

Sea Arms

AO: dogpound
Q: Google(Tim Dugas)
PAX: Google(Tim Dugas)
FNGs: None
COUNT: 1
WARMUP:
Drive to Dogpound. Realize the Fartsack got the better of the PAX. Call an audible and drive quickly to my CrossFit gym. Try to sneak in since I am 15 minutes late. Fail! Owe the class burpees

THE THANG:
Sea arms
1000m row
10 wallwalks
500m row
20 handstand push-ups
250m row
40 push ups

COT:-
Exercising is an opportunity. What a blessing we are able to do it. Some people are bed bound and praying to be able to stand up.

We get to move! Don’t waste that precious opportunity!

End of Summer Party (Circuit)

AO: dogpound
Q: Imaginary (Phil Hulbert)
PAX: Madoff (Daniel Hereford), Google(Tim Dugas), Earmuffs (Dan Studt)
FNGs: None
COUNT: 4
WARM-O-RAMA – In Cadence:
SSH = 20
Tie Fighters – 10 each direction
Merkins = 10 @ 4 count
Imperial Walkers = 20
Shoulder Taps = 15
Cherry Pickers = 5
Mosey to Poopatorium for 2 rounds of:

Step Ups or Box Jumps = 10
Derkins = 20
Dips = 20

Dips on way to Backbone = 20 x 2

THE THANG – END OF SUMMER CIRCUIT PARTY:

• 10 Pull ups (or dead hang)
• 20 Merkins
• 20 Summo Squats
• 20 BBS or Reverse Crunches
• 10 Burpees
Sprint/Jog to Light Pole
• 20 Iron Mikes
Sprint/Job back to Backbone
• Rinse/Repeat for 3 rounds by all

Dips on way back = 20 x 2

MARY:
Flutter Kicks = 20
American Hammer = 20
Hello Dolly = 20

CIRCLE OF TRUST/BOM:

False Faith
…they preach but they do not practice.
Matthew 23:3
Easy to complain, grumble, be sarcastic, comment on social media, but fewer are people that get off the screen and go serve. Let’s be men that act, not talk.

Triple Mike

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Google(Tim Dugas), Junk (Sam Yoakum), Ice Cold, Aladdin (Mansour Hasan), Waxjob (Josh Brady)
FNGs: None
COUNT: 6
WARMUP:
SSH IC x 21 (Champions do more)
Squat IC, 4 count x 11
Merkins IC, 4 count x 11
Windmills IC, 4 count x 11
Cobra Burpees IC (kind of), 5 count? x ? it was a mess
Cherry Pickers IC, DogPound Style x 6
THE THANG:
Trunk or Treat at the Camry to grab the Sandbag and head to the track.
HR Merkins x 20
Lunges x 20
Squat x 20
Run a lap
R&R until it is your time to carry the burden. Every PAX got a turn walking with the sandbag.
MARY:
Attempted to create a Triple Mike Exercise
Plank to single leg plank
Flutter Kicks IC, 4 Count x 21
Cobra to Downward Dog
Hip Flexor stretch and oblique crunch

ANNOUNCEMENTS:
Shovel Flag handoffs at Equalizer and Asylum
F3 Men’s retreat –
COT:
They say that the Good is the enemy of Great. Because if you’re content with being good, you’ll never push to be Great. However, Perfection is less than Good, because it can stop you from even getting started.
I am a recovering Perfectionist. Early in life when something wasn’t right, I would approach the problem with a hammer seeking swift correction. Instead of approaching it like a Scientist and inspecting it with a flashlight. It’s not wrong, it needs work. This has helped bring understanding as a Husband, parent and co-worker. We’re all going to have good days and bad days. Let’s be understanding when someone else isn’t at their best because we know what that’s like ourselves.

Go Forward today Men with Appreciation, Boldness, and Curiosity.

13th Palindromic Birthday

AO: dogpound
Q: Waxjob (Josh Brady)
PAX: Tank (Chris DeFranco), Aladdin (Mansour Hasan), Google(Tim Dugas), I-Beam (Ryan Gerken), Mayberry
FNGs: None
COUNT: 6
Conditions: Just finished up drizzling. Plenty muggy.
WARMUP:
13x SSH IC
9 Burpees OYO
4 Tempo Squats
8 Burpees OYO
4 Imperial Walkers IC
7 Burpees OYO
4 Windmills IC
6 Burpees OYO
4 Squats IC
5 Burpees OYO (you get the picture, down to 2 for total of 44)
THE THANG:
Mosey up to the Backbone:
4 Pullups
44 yard Mosey up the Matterhorn
4 V-ups,
44 yard mosey back down
R&R for a total of 11 rounds
Take the long way back to the flag, stopping for:
11 Squats
11 Merkins
11 Squat Jumps
11 BBS
MARY:
Not much time for such tomfoolery this morning.
ANNOUNCEMENTS:
COT: My son Shuttlecock just found out yesterday that he leaves for Basic this Monday instead of next Monday. He’s now trying to cram in a lot of things that he thought he had more time for. A small reminder that we all may not have as much time as we think. Live so that if you ran out of time tomorrow you would not have regrets.