F3 Knoxville

Category: The Dog Pound

Let’s talk AB-out some Merkins

AO: dogpound
Q: Lightweight
PAX: Bartman, Einstein, Madoff
FNGs: None
COUNT: 4
WARMUP:
We did
THE THANG:
Merkin/AB ladder
10 Diamond Merkins
20 Hollow Rocks
10 wide Merkins
20 Plank Hip Dips
10 Incline Merkins
20 Dead bugs
10 Decline Merkins
20 X-factors
10 Merkins
20 Shoulder taps
Drop 2/4 each round, went back up
MARY:
Stretching
ANNOUNCEMENTS:
HawRidge
Icebears
COT: it is on us to make sure we are making time for our loved ones, especially our kids. Find ways to engage, like asking them what they’d like to learn with you (H/T Madoff)

Confidence under the Pavilion

AO: dogpound
Q: Madoff
PAX: Ribbed (Joshua Sagraves), Snitch (Cory Beilharz ), Bunches, Einstein, Bartman
FNGs: None
COUNT: 6
WARMUP:
20 SSH
10 Windmills
10 TN Rocking Chair
5 Knox Cherry Pickers

THE THANG:
TABATA
8 rounds 20 sec Work 10 Sec Rest – 1 min rest between sets
1. American swings
2. Figure 8s
3. Thrusters
4. Static CMU Hold with Pointed Toe Heel taps
5. Static Hangs from Rafters
6. Static CMU Hold with Flutter kicks
7. Calf Raises on Bench
8. Curls

ANNOUNCEMENTS: Roco Ice Bears event

COT: Confidence plays an important role in Mens’ lives. Whether you are working to gain/strengthen it or simply maintain confidence through hardships. I shared that it wook me almost 7 months at F3 before I felt personally confident to Q. Now I regularly do it once a week or more and have complete confidence not that it’s a “good Q” but that I am doing my best and am capable. Be confident!

My Wife’s Birthday

AO: dogpound
Q: Madoff
PAX: Mayberry, Lightweight, Aladdin, Bartman, Einstein
FNGs: None
COUNT: 6
WARMUP:
20 SSH
20 Rockettes
20 TN Rocking Chairs
10 Tie Fighters Forward
10 Tie Fighters Backward
Mozy to Rockpile

THE THANG:
4x10reps (wait for 6 each round with a Plank)
Inch Worm Out – 2 Merkins – Inch Worm In – Imperial Walker
Together Run up hill 15 wide rail merkins and run down hill

4×10 reps each
L Sit Passover
L Sit Seesaw Press
Together Run up hill 15 wide rail merkins and run down hill

4×10 reps each
Kneeling Passover
Kneeling Seesaw Press
Together Run up hill 15 wide rail merkins and run down hill

11s
Step Ups with Rocks – Alt curls with static hold

MARY:
25 flutter kicks
10 suitcase crunches
Something Mayberry did
15 GA Cheerleaders

ANNOUNCEMENTS:

COT: read Jeremiah 29:11 and shared that birthdays are a good time to reflect on what’s been accomplished and what you want to still do. Also discussed that we tend to overestimate what we can accomplish is a short time and greatly underestimate what can be accomplished longer. So please look at any hardship through the lens of the last several years vs minutes, hours, or days. It will help you recognize that there’s a process happening and right now you might just be at a hard point.

An Obstacle Course of sorts

AO: dogpound
Q: Lightweight
PAX: Bartman, Pew-pew, Earmuffs (Dan Studt), Junk (Sam Yoakum), Madoff, Mayberry, Snitch (Cory Beilharz )
FNGs: None
COUNT: 8
WARMUP:
We did
THE THANG:
Course around the AO with different modes of travel.
At restaurant, run up hill, flamingos then super Mario to next cone, BBS then bear crawl to cone for merkins, short fellowship Mosey to curb for Rocky Balboas (Go Birds), crawl bear down the hill, Mosey to cone for inch worms with a merkin. 5 burpees and walk back to the start. Rinse and repeat.
MARY:
Knox 🍒
ANNOUNCEMENTS:
Tucker continues to make progress, keep him in your prayers.
COT:
Make a call or text to someone on your mind