F3 Knoxville

Category: The Dog Pound

3 Quarter Pounders Please

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Earmuffs (Dan Studt), Snitch (Cory Beilharz )
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Rockettes
5 Cherry Pickers
10 Tempo Squats
Slowzy up the hill + 15 Incline Merkin Stretches + 10 Deep Dips

THE THANG:
3 Quarter Pounders
Jog There and Mario Jumps Back each time

(25)T-Merkins, (50)Squats, (75)Mountain Climbers, (100)SSH
(25)BBS, (50)Flutter Kicks, (75)Hello Dolly, (100)LBC
(25)Monkey Humpers, (50)Pike Jacks, (75)Dead Bugs, (100)GA Cheerleaders

MARY: None

ANNOUNCEMENTS: QSource AO and Q101

COT: Shared that everyday I Q I feel a positive pressure to provide a good workout and a non-BS work for the COT. I also mentioned it’s become harder for me to do the word vs. the workout.

Shared that every now and then we should consider the “Love Languages” and introspect how we show love to our Heavenly Father. We need to DO something or SAY something or GIVE something…just a reminder to not only love him inside but express our love for Him.

Hiding the body

AO: dogpound
Q: Lightweight
PAX: Junk (Sam Yoakum), Madoff, Earmuffs (Dan Studt), Bunches, Aladdin
FNGs: None
COUNT: 6
WARMUP:
The usual
THE THANG:
Circuit at the Thunderdome:
Timer was the heavy bag carry and drag goal line to goal line.
Exercises:
Ruck rows
Jump Rope
Battle Rope
Cmu Curls
Kettlebell Swings
Med ball throws
Cmu farmer carry

Last 1/3 of the workout was waterless water polo. The team of Aladdin Earmuffs (Dan Studt) Junk (Sam Yoakum) trounced the team of Lightweight Madoff Bunches

MARY:
Some Flutter kicks
ANNOUNCEMENTS:
Dad camp this weekend

COT: looking from outside your current situation can provide clarity to make changes.

SMKD comes to town

AO: dogpound
Q: Junk (Sam Yoakum) , La-Z-Boy (Zac Smith)
PAX: Madoff, Lightweight, Waxjob
FNGs: None
COUNT: 5
WARMUP:
SSH x20
Squats x10
Merkins x10
KCPs x5
Dry docks x10

THE THANG:

CMU up
Various modes of transport: boombox, pizza carries, rifle carries, farmer carries

To the soccer field
– squats
– Murder bunnies
– KPCs
– Dry docks

Transit around the track

Back to the AO

MARY:
Dealer’s choice x5 min

ANNOUNCEMENTS:

COT:
“And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.”
‭‭Colossians‬ ‭3‬:‭17‬ ‭ESV‬‬

Two years ago, Lazy Boy and I started a company with a few friends. We make smoked cherries, smoked cherry syrup and a redonk smoked cherry reduction. They’re delicious and totally transform food, drinks and desserts.

We are praying that the Lord will use this company to transform the lives of some folks here in East TN as well. The vision includes employing folks that are difficult to employ, paying people well that normally can’t make much money. Lord willing, eventually we will build a manufacturing facility in one of our under-educated and under-employed sister counties and committing to better the lives of generations of employees.

It’s a big dream. We like money, but we love the Lord and are trying to run our company as if it is His company.

What part of your life should you be living less for yourself and more to the Lord?

Pungent Push workout

AO: dogpound
Q: Lightweight
PAX: Junk (Sam Yoakum), Mayberry, Aladdin, Einstein, Bunches
FNGs: None
COUNT: 6
WARMUP: We warmed up

THE THANG:
11’s presses/incline merkin
Mosey up & down the hill, 10 Dips at each pole
11’s curls/bbs
Mosey up & down the hill, 10 incline merkins each light
11’s squats/box jumps
Mosey up & down the hill, 10 each of Dips and inclines at each light

MARY: flutters, v-ups, Hello dollys, big boys. Boat canoe

ANNOUNCEMENTS: check the news letter

COT: Justification, what in our lives are we doing and how are we justifying it. Who’s compass are you using and is it right.

Kinda Like Cindy

AO: dogpound
Q: Madoff
PAX: Lightweight, Bunches, Driftwood (Gary Bloom), Aladdin
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Windmill
10 Tempo Squats
20 Grady Corns
Slowzy up the hill – 15 deep wide merkin chest to rail
Slowzy around the peninsula to Matterhorn

THE THANG:
At the Backbone Unbroken
5 pull-ups
10 Merkins
15 air squats
5 sets then run to top of Matterhorn and 20 Suitcase Crunches
Repeat until time was called at about 24 min
Walk – Run – Rest – Run back to rockpile
7s Box Jumps and Decline Merkins (Q called recover at 4-3)

MARY:
5 Flamingo Stretch each leg
5 World’s Greastest Stretch each side

ANNOUNCEMENTS: unCOVEred July 13 and check newsletter

COT: Discussed HABITS and a personal journey I am on to break one (eating carbs and sugar) and how hard it can be to change a habit. Challenge to the PAX to look at habits in our lives that may not be healthy and may be worth the struggle to break or change.