The Dog Pound – Page 4

22 to Murdrrball

December 16, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Aladdin, Einstein, Mayberry, Madoff, Earmuffs (Dan Studt)
FNGs: None
COUNT: 6
WARMUP:
Yes
THE THANG:
11s then murderball
MARY:
Stretching
ANNOUNCEMENTS:
No Christmas workout
COT:
2 years

CMU day

November 20, 2025 BackBlasts

AO: dogpound
Q: Einstein
PAX: Mayberry
FNGs: None
COUNT: 2
WARMUP:
yes
THE THANG:
10 station CMU Ladder, 12 reps each station, dropping the last station each time. Added in various modes of travel between sets to the furthest remaining station. We attempted to complete the below, but ran short on time.

Curls
Press
Lawn Mower
Tri Ext
Sumo Squat
Deadlift
Imperial Blockee
Swings
Blockee
Uhaul

MARY:
Suitcase

ANNOUNCEMENTS:

COT:
The most repeated command in the Bible isn’t “be good” or “try harder”; it’s “fear not.”
Jesus says in Matthew 6:34:
“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

Partner Work in the Thunderdome

November 11, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Earmuffs (Dan Studt), Einstein, Nixon, Lizzy, Aladdin
FNGs: None
COUNT: 6
WARMUP:
Yes
THE THANG:
One partner works while the other travels
Farmer carries, rifle carries, super Mario, Bernie, Mosey, lunge.
Merkin, bbs, cdd, Curls, presses, tries
MARY:
Heels taps, box cutters
ANNOUNCEMENTS:
Ruck, hit up Lizzy for info
COT:
Pray for the kids
Be a veteran’s plus one so they can get free food today

11s at the Pound

October 23, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Pew-pew, Earmuffs (Dan Studt), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 4
WARMUP:
Yes
THE THANG:
11s
Curls/box jumps
Dips/rocky balboa
Lunges/merkins
Bbs/inc. Merk.

Max set of overhead press

MARY:
No time
ANNOUNCEMENTS:
Convergence 11/7 sign up!
COT: how generous are you?

Circuit Time

October 16, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Mayberry, Pew-pew
FNGs: None
COUNT: 3
WARMUP:
Yes
THE THANG:
Circuit training:
MARY:
No time
ANNOUNCEMENTS:
Convergence
COT:
God is with you through the struggle. He works on his on timeline