F3 Knoxville

Category: The Dog Pound

I’m 40 Dude

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Peacekeeper, Lightweight, Mayberry, Madoff
FNGs: None
COUNT: 5
WARMUP:
SSH IC x 40
BA Circ x 5
Windmill IC x 5
Burpees OYO x 40

THE THANG:

20 – Merkins, Squats, Lunges
Run .20 miles (estimated)

AMRAP

Mosey back to AO
40 Curls with Pee Rocks

MARY:

Flutter Kick IC x 40
Side Crunch OYO x 10
LBC IC x 20
Runners Stretch

ANNOUNCEMENTS:
COT:

Let’s optimize our F’ing lives

Fitness
Faith
Family
Friends
Finances
Fun

Instead of Mayberry

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), I-Beam, Aladdin, Madoff
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Windmills
10 Little Baby Arm Circles
10 Reverse Little Baby Arm Circles
10 Grady Corns
Groucho Marx towards the run
Mozy uphill- 15 dips – Mozy to the Left – 20 Flutter Kicks – Mozy to Stairs
THE THANG:
Complete Circuits 2x back to back, run to restaurant, recover walk down and proceed to next circuit
Circuit 1
20 squats
10 merkins
20 lunges (10 per leg)
10 burpees
Circuit 2:
20 mountain climbers (10 per leg)
10 dips (use the curb)
20 Freddie mercury (10 per side)
10 jump squats
Circuit 3:
20 plank jacks (2 count)
10 CDD
20 LBC
10 tuck jumps
Circuit 4:
20 Apollo oh no (10 per side)
10 spiderman push-ups (5 per side)
20 American hammers (10 per side)
20 Groucho Marx (10 each leg)
Circuit 5:
20 high knees (10 per leg)
10 Ranger Merkins
20 leg raises
10 squat jumps
MARY:
20 LBC (4 count)
ANNOUNCEMENTS:
Convergence on 17th 7am at Big Ball
Lightweight announced 3rd Sat Veterans Breakfast (more details to come)
COT:
Thank you for encouraging others at F3 and in your lives. Reminder to all that as a Man you can encourage other men in a special way and we should look for opportunities to do that.

Ruck the Skate

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Junk (Sam Yoakum), Madoff, Aladdin, Peacekeeper, I-Beam, Lightweight
FNGs: None
COUNT: 7

WARMUP:
SSH
BA Circ
Merkins
Tempo Squats
Cherry Pickers
THE THANG:
AMRAP
Ruck & Repeat
(thanks I-Beam)

5x Squat Thrusters
10x Blockees
15x Sh Taps
20x Squat
25x Canoe Press
30x Flutter
35x Rocky B
40x Mtn Climber

all with Ruck or Block

Run/shuffle to the port-o-john

MARY:

LBC
Sh Taps
Merkins

ANNOUNCEMENTS:

GTE – Convergence

COT:

What’s your mantra?

What can you fall back on when things get tough?

How do your remind yourself that you can do hard things?

Obstacles Make Me Stronger.

You can’t Break Me.

I’m Blessed and Highly Favored.

(Some of) The 11 Ladder

AO: dogpound
Q: Blindside
PAX: Mayberry, Madoff, Aladdin, Earmuffs (Dan Studt), Peacekeeper, Lightweight
FNGs: None
COUNT: 7
WARMUP:
Typical Blindside-y Warm-up Things

THE THANG:
Get a coupon, vest, plate, or ruck and make way to the Skatepark for the 11 Ladder.
Starting with 11 reps each, complete the 9 exercises, leave ruck/coupon/etc., run and climb over the wall (2 Burpee penalty if you go around it), and run around the Thunderdome back to the Skatepark. Drop to 10 reps for the next round, rinse and repeat.
Exercises:
Burpee Jump Overs
Goblet Squats
Ruck Mountain Climbers
Ruck Iron Mikes
Ruck Merkins
OH Press
WW3 Sit ups
Curls
American Hammers

MARY:
No time. But she says that she misses us.

ANNOUNCEMENTS:
Concord Trails I this Saturday at the Cove, see Slack for details.
Big Ball Convergence rescheduled for 2/17
Escape from Haw Ridge Friday, March 1st!

COT:
“If you ask God to move mountains, expect Him to hand you a shovel.”

Slow but Steady

AO: dogpound
Q: Unibráu (Nick Robinson)
PAX: Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Waxjob, Lightweight
FNGs: None
COUNT: 5

WARMUP:
Quick warm up, some were already warm from a pre-ruck.
THE THANG:
Modified Cindy Crawford, had some fellowship mosey because of ice.
MARY:
Completed.
ANNOUNCEMENTS:
COT:
Prayers for the wife.