F3 Knoxville

Category: The Dog Pound

If You’re Honest

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Aladdin, Mayberry, I-Beam
FNGs: None
COUNT: 7
WARMUP:
15 SSH
1 Burpee
10 Rockettes
1 Burpee
5 Knox Cherry Pickers
1 Burpee
Slow mozy to Matterhorn, up the hill, and to the pavilion

THE THANG:
Tabata – 8 rounds 20 sec work 10 sec rest – 1 min jog to gate and back/rest
MERKINS, SQUATS, LBCs, CALF RAISES, PLANK SLOW MARCH
Mozy, no stops, back to AO
(I clocked 1.78 miles for the day)

MARY:
Birthday Rounds
Burpees, Imperial Walkers, Squats, Tie Fighters, BIG Arm Circles

ANNOUNCEMENTS:
Escape Haw Ridge, Leadership meeting invite, and convergence for GTE

COT:
Be honest with others but more importantly be honest with yourself. Honest about what you need to work on to improve. Encouraged all to look inward and find something we can improve about ourselves, if we look honestly at ourselves.

Three Ladders – Plus running the light poles

AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Lightweight, Ribbed, Tank (Chris DeFranco), Madoff, mouthwash (Mike), cclark2284
FNGs: None
COUNT: 7
WARMUP:
20 SSH
15 Tempo Squats
10 Tie Fighter Forward
10 Tie Fighters Backwards
10 Tempo Merkins
5 Cherry Pickers

THE THANG:
First 5 – Core
10 LBCs
10 American Hammers
10 Flutter Kick (each leg)
10 Box Cutters
Six-Pack (heel taps, right oblique, left oblique, LBC, leg raises, WWII)

Second 5 – Legs
10 Squats
10 Lunges (each leg)
10 Flamingos (each leg)
10 Mountain Climbers
10 Bulgarian Split Squats (each leg)

Third 6 – Upper body
10 Merkins
10 Shoulder Taps
10 Diamond Merkins
10 CDDs
10 Merkin Jack (Plank Jack done at the bottom of the Merkin)
10 at the Backbone: 10-second hang, 10-second lower from chin up, 10 pull ups

MARY:
Ring of Fire
3 Squats counting down to 1
3 Merkins counting down to 1 (with some claps)

ANNOUNCEMENTS:
Escape Haw Ridge and Smokies Convergence

COT:
Earmuffs spoke his heart!

No Time for Pull-Ups

AO: dogpound
Q: Madoff
PAX: Lightweight, La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), Mayberry, Junk (Sam Yoakum), Aladdin
FNGs: None
COUNT: 7
WARMUP:
20 SSH
10 Rocekttes
10 Tempo Squats
5 Knoxville Cherry Pickers
10 Open the Gates
Run long way to restaurant stairs

THE THANG:
3 Rounds – 45 secs + 15 secs rest
– Burpees
– Mountain Climbers
– High Knees
– Plank Jacks
– Squat Jumps
– Merkins
– Willie Mayes Hayes
– LBCs

Fellowship Mozy back – along the way did Lemur Jumps between light poles and then mozy back to AO

MARY:
10 Inch Worm to T release Merkins
20 Flutter Kicks
10 Froggy Crunches
10 v-Ups
3 Tempo squats with a 4 sec hold

ANNOUNCEMENTS: See newlsletter

COT: Shared story about my kids and looking for the emotions underneath a conflict to get to the root.

Just Another Day

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Aladdin
FNGs: None
COUNT: 4

WARMUP:
20 SSH
10 Rockettes
10 tempo squats
15 calf raises
10 Grady corns
Run up the hill

THE THANG:
4 rounds
40 squats
30 BBS
20 merkins
10 burpees
400m run

Dora 3 rounds
Bear crawl up hill and do 10 4-count plank jacks
Partner completed gas pumpers, Georgia cheerleaders, and flutter kicks

MARY: cherry pickers and boat/canoe for 2 min
ANNOUNCEMENTS: escape from haw ridge and planted seed of intentional growth activities.
COT: see your kids and what you teach them like God sees us. Practice patience and love.

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