F3 Knoxville

Category: The Dog Pound

Happy Birthday Mom

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Snitch (Cory Beilharz ), Thigh Master (F3 Muletown)
FNGs: None
COUNT: 5
WARMUP:
15 SSH
10 Abe Bagota
10 Rockettes
10 Tempo Squats
Calf Raises while Madoff gets his Gloves :slightly_smiling_face:
Slowzy up the hill, 15 slow incline merkins to railing, 10 slow dips, mozy to stairs for the workout

THE THANG:
4 rounds
10 Merkin pushbacks
20 slide plank abduction
15 sec single arm plank x 2
20 plank knee taps
20 bear reaches
Run to top of the hill to restaurant and back – pickup 6
10 Star Jacks then a 10 count break

Run back to AO after 4 rounds

MARY:
25 LBC 4 count
25 Deadbugs 4 count
10 Double Crunch 4 count
2 sets of 3 point planks 5 on each leg
6 Slow Cherry Pickers

ANNOUNCEMENTS:
Hardship Hill + early announcement for F3 in the Nude

COT:
Happy 70th to my Mom. Appreciate the people in your life and remember the days go slow but the years go fast.

21159-6-3

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), Lightweight, Unibráu (Nick Robinson)
FNGs: None
COUNT: 4
WARMUP:
15 SSH
10 3-point planks
CMU carry to backbone – Farmer Carry each arm, front carry, rifle carry, shoulder carry

THE THANG:
21-18-15-12-9-6-3
American KB Swings
3-6-9-12-15-18-21
Hanging knees raises

No Cheat Merkins – BBS
Pull-Ups – Squat to Brick
Recover back to AO with CMU

ANNOUNCEMENTS:
Hardship Hill

COT: Spoke about Luke 17 and the message about offenses.

Jesus Warns of Offenses – Luke 17
17 Then He said to the disciples, “It is impossible that no [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25653a]offenses should come, but woe to him through whom they do come! 2 It would be better for him if a millstone were hung around his neck, and he were thrown into the sea, than that he should [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25654b]offend one of these little ones. 3 Take heed to yourselves. If your brother sins [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25655c]against you, rebuke him; and if he repents, forgive him. 4 And if he sins against you seven times in a day, and seven times in a day returns [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25656d]to you, saying, ‘I repent,’ you shall forgive him.”

New Moves

AO: dogpound
Q: Madoff
PAX: Mayberry, Earmuffs (Dan Studt), Lightweight, I-Beam, Unibráu (Nick Robinson), Lt. Dan, Waxjob, Slipnot
FNGs: None
COUNT: 9
Warm Up
15 SSH
15 Rockettes
Down Dog to Up Dog x10
Tie Fighters 10 Forward 10 Backward
10 Big Arm Circles
Run up the hill
10 dips and 10 slow incline merkins
Run to Rock Pile

Workout
4 Sets
30 – Pendulums Overhead
15 each side – Cross drop to press
15 each side – Oblique crunch reach
10 box jumps

2 sets (some were in 3rd)
Plank Should Taps x20
Box Plank Walk Ins x20
Oblique Crunch 10 each side
20 toe taps (v up)
Run up Hill, return, and Repeat

Mary
Ring of Fire – 1, 2, 4 air squats hold at bottom
10 air squats 4 count in cadence
25 box cutters
10 cherry pickers

Standards

AO: dogpound
Q: I-Beam , Earmuffs (Dan Studt)
PAX: Wall Ball (Rob Harlow), Earmuffs (Dan Studt), Mayberry, Lightweight, Frosty, La-Z-Boy (Zac Smith), Madoff
FNGs: None
COUNT: 8
THE SCENE
Gloomy, rain at the end

F3 WELCOME AND DISCLAIMER
• Welcome to F3: Fitness, Fellowship and Faith

• My name is I-Beam and I’ll be your Q today

Five Core Principals
• Free of Charge
• Open to All Men
• Held Outdoors
• Peer Led
• Ends with a COT (Circle of Trust)

• You are here on your own volition
• I’m not a professional

WARM O RAMA
Side Straddle Hops x 10 IC
6ct Burpees x 10 IC
Cherry Pickers x 5 IC
No Cheat Merkin x 10 IC
Moroccan Night Clubs x 10 IC

BUY IN
Burpees x 10

THE THANG
Mosey to Poopetorium
Wall Sits x 10 Arm Raises Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Push Press Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Overhead Claps Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Mosey to Backbone
Pull Ups x 5
Burpees x 5
BBS x 5
Rinse and Repeat 3x

Mosey to the stairs
7’s – squat and SSH

Mosey to the guardrail
Dips x 20
Inkins x 10

MARY
Ab Cycle
3 exercises without putting feet down
Flutter Kicks x 10 IC
Hello Dolly x 10 IC
Gas Pumper x 10 IC

COT ( CIRCLE OF TRUST)
Count Off
Name-o-Rama

WORD
What’s the standard? Find it, lead it and stand up to it.

SPMICE
Starting position, pause
Move
In Cadence
Exercise

CMU Recycling

AO: dogpound
Q: Lightweight
PAX: Earmuffs (Dan Studt), Spicoli
FNGs: None
COUNT: 3
WARMUP: We did

THE THANG:
20 reps cycling down by 4 each set, run a lap around the Thunderdome each set.

Round 1
HR Merkins
Goblet Squats
Curls
Swings
BBS

Round 2
Wide Merkins
Flutter kicks
Squat Thrusts
Rows
Tri Extension

MARY: no time

ANNOUNCEMENTS:
GTE/Convergence

COT: Mr. Mo Mentum