F3 Knoxville

Category: The Dog Pound

Iron Pax 2024 – Week0

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Junk (Sam Yoakum), Bunches, La-Z-Boy (Zac Smith), Snitch (Cory Beilharz ), FunGuy
FNGs: None
COUNT: 8
WARMUP:
6 Motivators and walk to the Trail of Tears

THE THANG:
Week0
EMOM 5 Burpees then max Thrusters
Once you hit 100 thrusters run a lap

EMOM 5 Thrusters then max Burpees
Once you hit 100 burpees run a lap

MARY:
Laying down crossover stretches (both sides)
3 Knoxville Cherrypickers

ANNOUNCEMENTS: Saturday OTB Sept 11 memorial stair climb at Farragut High School stadium

COT: f3 is an encouraging place where we can be ourselves, be a little silly, and hold each other accountable.

AO Tour

AO: dogpound
Q: Lightweight
PAX: Einstein, Earmuffs (Dan Studt), Bunches, Madoff, Mayberry, Junk (Sam Yoakum), Lady Fingers
FNGs: None
COUNT: 8
WARMUP:
We warmed up

THE THANG:
Tour around the AO:
11s at the guard rails incline merkins/cdd
7s up to the Backbone burpees/pull ups
Calf raises up to the restaurant
Monkey humpers/flamingos to the view
Inchworm merkins through the parking lot
Mosey back to flag

MARY:
Flutter kicks
Lbc
V ups
🍒 pickers

ANNOUNCEMENTS:
Blue grass launch Weds 6pm

COT: recharge through family. It’s okay to take a break

Core More Core

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Aladdin
FNGs: None
COUNT: 5
WARMUP:
25 SSH
8 Cherry Pickers
15 Rockettes
10 Tempo Squats
25 Calf Raises
Groucho Marx walks and mozy to bathhouse and a run up the hill

THE THANG:
25 reps (4 count) – Seated Flutter Kicks
50 Reps – Elevated Nurpee + Plank Jacks
50 Reps – 1, 2, 3 leg points
50 Reps = Out and Up leg points
25 Reps (4 count) – Seated Hello Dolly
Run up the hill and back and repeat – 2nd set we did 20’s

Grab a Rock:
20x – Press out to Knee Crunch
20x – Oblique Crunch
20x – Standing Bird Dog
20x – Squat to Twist
20x – OH Press with Knee Crunch
20x – Sumo Squat with Circle

MARY: N/A

ANNOUNCEMENTS:

COT:
1. Don’t pray for power
2. Don’t pray for favors
3. Don’t pray to be delivered from necessary consequences of your decisions/stupidity

Pray for the path forward to be revealed.
1 Corinthians 13 – glass darkly
“What stupid thing do I continue to do that makes my life and those around me harder that I could give up and that I would give up.”

No running

AO: dogpound
Q: Mayberry
PAX: Lightweight, Bunches, Earmuffs (Dan Studt), Snitch (Cory Beilharz )
FNGs: None
COUNT: 5
WARMUP:
Yes we did we one.
THE THANG:
We did this too.
MARY:
We skipped this.
ANNOUNCEMENTS:
None
COT:
When I think someone is being a hypocrite and I then God comes right back and points out me being a hypocrite.

Merkin Mania

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bunches, Mayberry, Earmuffs (Dan Studt)
FNGs: None
COUNT: 5
WARMUP:
We warmed up

THE THANG:
11s by the pee rocks: captain thor/derkins
11s on the rails: dips/Flutter kicks
Down the merkin latter 5 reps each reducing one each time, then back up: merkins, werkins, derkins, cdd, power T merkins.
20 lbc and a lap after each set. (Switched to Freddy mercury’s on the way back up)

MARY:
No time

ANNOUNCEMENTS:
Q101 tomorrow at blue grass. Anyone want to do stairs for 9/11?

COT: Nature is cool