F3 Knoxville

Category: The Dog Pound

Thunderdome Circuit

AO: dogpound
Q: Lightweight
PAX: Bartman, Bunches, Earmuffs (Dan Studt), Windex
FNGs: None
COUNT: 5
WARMUP: Motivators, squats, arm circles, Abe vigodas

THE THANG:
Circuit 40/20 with a lap after all stations:
Battle Rope
Med ball slam
Overhead press
KB Swings
Curls
Jump Rope
Squats

MARY:
V-ups
Flutter kicks
Boat Canoe

ANNOUNCEMENTS: UnCOVEred

COT: open your hearts

Swolestice

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Junk (Sam Yoakum), Madoff, Driftwood (Gary Bloom), SlideRule (Stephen Sloan), Bel Air, Bunches
FNGs: None
COUNT: 7
WARMUP: Yes

THE THANG: Yes

MARY: Not really

ANNOUNCEMENTS: Uncovered

COT: Stronger people are harder to kill than weak people and more useful in general. Mark Rippetoe.

Pax was lost in the fog

AO: dogpound
Q: Lightweight
PAX: Lightweight
FNGs: None
COUNT: 1
WARMUP:
Light warm up

THE THANG:
Mosey to tennis court, take a lap the broad jumps line to line x 2

Mosey to the pee rocks for 11’s of Curls and box jumps

Mosey up toward restaurant, 10 incline merkins and 10 dips on the guardrail × 3

Mosey to back bone, tried hanging leg lifts but ended up doing Imperial walkers, then Mosey down to sign × 3

Mosey to stairs for: 20 Flutter kicks, run up to restaurant, enjoy view while doing 10 flamingos, jog down to stairs for 20 calf raises, all x 3

Mosey back to pee rocks for 20 overhead press x 3

MARY: no time

ANNOUNCEMENTS: none

COT: do something for someone this week with no expectations in return

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.