F3 Knoxville

Category: The Dog Pound

Tic Tac Bro

AO: dogpound
Q: Lightweight
PAX: Einstein, Earmuffs (Dan Studt), Bunches, Junk (Sam Yoakum), Nixon, Nixon
FNGs: 1 Nixon
COUNT: 6
WARMUP:
We did
THE THANG:
Tic Tac Toe battles. Buy in reps to place disc
Exercises:
Merkins, CDD, Lunges, Curls, CPR, BBs, pickle pounders

MARY:
Ring of fire:squat
ANNOUNCEMENTS:

COT: Find the fun.

Matterhorn Repeats

AO: dogpound
Q: Madoff
PAX: Lightweight, Junk (Sam Yoakum), Earmuffs (Dan Studt), Aladdin
FNGs: None
COUNT: 5
WARMUP:
20 SSH
5 Cherry Pickers
20 TN Rocking Chairs
5 Cherry Pickers
10 baby arm circles forward, backward, then 10 Grady Corns
5 Cherry Pickers

Run up hill to 10 Wide Merkins to the Rail and 10 Dips
Keep Running around the peninsula stopped 3 times for 10 toe taps on 4-count, ending at base of Matterhorn

THE THANG:
Run Up Matterhorn then Walk down and Repeat (8x)
Walk back towards AO, mall walk race
7’s – Tyson Merkins and Squat to Inch Worn Walkout

MARY:
20 Gas Pumpers
10 Freddie Mercury
3 Knoxville Cherry Pickers

ANNOUNCEMENTS: Escape Haw Ridge

COT: Shared a praise report from my personal life that represents an answered prayer that I have been waiting some time for. Reminder that faith is built in the waiting not in answered prayers necessarily.

Pavillion Playground

AO: dogpound
Q: Lightweight
PAX: Earmuffs (Dan Studt), Einstein, Unibráu (Nick Robinson), MudPuppy, Madoff
FNGs: None
COUNT: 6
WARMUP:
We did
THE THANG:
7 exercise Circuit
Rounds 1-3
Kb Swings, Lunges, Merkins, Squats, Bbs, Presses
Med ball Slams

Rounds 4-6
Rows, iron mikes, Dips, flamingos, hollow rocks, Curls, twists

Lap after 3rd and sixth

MARY:
Flutters, lbcs, ring of fire squats

ANNOUNCEMENTS:
Have Ridge

COT: make sure you are vetting the influences on your kids.

What’s the Matterhorn

AO: dogpound
Q: Lightweight
PAX: Earmuffs (Dan Studt), Einstein
FNGs: None
COUNT: 3
WARMUP:
We did
THE THANG:
50 squats then up to the Backbone for 20 hanging knee raises. Then back down.
Rinse and repeat reducing squats by 5.
Switched to 10 pull ups at the top halfway through.
Last rep, lunges to the top of the hill for 50 lbcs. 50 Calf raises at the bottom. Headed back to AO
MARY:
Knox 🍒
ANNOUNCEMENTS:
Haw ridge
COT:
Talk to your kids, make it deeper than “how was your day”

A moon-lit stroll

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bartman, Einstein, Junk (Sam Yoakum), Pew-pew
FNGs: None
COUNT: 6
WARMUP:
We did
THE THANG:
Laps around the Trail of Tears carrying a cmu
Cmu cannot touch the ground
Laps 1&2: merkins/Squats
Lap 3 and return trip: Flutters/presses
MARY:
Ring of fire-merkins
ANNOUNCEMENTS:
Haw Ridge
COT:
Give your fears up to god