The Dog Pound – Page 7

Coupon Dora

July 15, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Pew-pew, Mayberry, Madoff, Windex, Earmuffs (Dan Studt), Einstein
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
Dora 300/200/100
Presses, weighted hammers, weighted dips
Squats, bbs, merkins
Run/farmer carry/rifle carry

MARY:
Stretch

ANNOUNCEMENTS:
Dad camp. 10 yr

COT:
Alright fellas, 30 seconds. In leadership, it’s easy to focus on strategy and skills, but what about our hearts? Proverbs 4:23 challenges us: ‘Above all else, guard your heart, for everything you do flows from it.’ As leaders, our influence flows directly from the condition of our inner man. Are we guarding it against pride, complacency, or bitterness? Or are we cultivating humility, compassion, and a genuine love for those we lead? Let’s commit this week to intentionally examine and guard our hearts, knowing that true impact starts within.

Paying the Rentx

July 10, 2025 BackBlasts

AO: dogpound
Q: Nixon
PAX: Mayberry, Lightweight, Earmuffs (Dan Studt), Einstein, Aladdin, Pew-pew
FNGs: None
COUNT: 7
WARMUP:

Stretch 8 minutes :
Side Straddle Hops x 20
Tempo merkins
Should stretches
Chest stretches
Calf stretches
Quad stretches
Run to pull-up bars

THE THANG:

Accountability Buddy Pull-ups 3 sets
– Run to pull up bars
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed
– Run to stairs as a group

– Location: Stair
– Do 69 reps
– 3 x 23 Pickle pounders
– 3 x 23 Monkey fuckers
– 3 x 23 Hello dollies
– Hold position squats
– Run to Restrooms

Wall near rest rooms
– Do 69 reps
– 3 x 23 Wall jumps
– 3 x 23 Dimond pushups
– 3 x 23 Carolina Dry Docks
– Run to CMUS

– Magic Mike with CMU
– Do 69 reps
– 3 x 23 Over head press
– 3 x 23 Curls
– 3 x 23 Goblet Squats

MARY: N/A

ANNOUNCEMENTS:

COT: Man in the area speech from Theodore Roosevelt. Reminded PAXs that they are men of action and that failure and sacrifice are part of life and when done with virtue will led to final victory.

249th American Birthday World War Party

July 3, 2025 BackBlasts

AO: dogpound
Q: Nixon
PAX: Windex, Lightweight, Love Shaq, Einstein
FNGs: None
COUNT: 5
WARMUP:

8 minutes stretch

THE THANG:

Accountability Buddy Pull-ups 3 sets
– Run to pull up bars
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed

Set 1 Pull-up bars
20 x WWI f3nation.com/post/world-war-i-sit-up
20 x Foxhole f3nation.com/post/foxhole

Run to stairs as a group

Set 2 Stairs
20 x WWII f3nation.com/post/world-war-ii-sit-up
20 x Dive Bombers f3nation.com/post/dive-bombers

Run to CMU Armory

Set 3 CMU Armory
10 x WWIII World-War 3 Sit-up
10 x WMD f3nation.com/post/wmd
10 x Navy Seal Burpee f3nation.com/post/navy-seal-burpee
1 x Colt45

MARY:

Ring of fire Merkins 3 reps

ANNOUNCEMENTS:

Starfish on July 12th if Anderson County AOs
Dad Camp July 15-17th. See main slack for more details

COT:
America’s 249th birthday is a time to reflect that the freedoms we celebrate are not free and are not guaranteed by any god. Our freedoms must be maintained by continued sacrifice at home through civic virtues and moral leadership.

Hotel Madness

June 26, 2025 BackBlasts

AO: dogpound
Q: Madoff
PAX: Mayberry, Lightweight, Charger, Windex
FNGs: None
COUNT: 5
WARMUP:
20 SSH
20 Tempo Squats to CMU
10 Rockettes
10 TN Ricking Chair
Run up hill
15 wide merkins to rail
Run to back of the peninsula

THE THANG:

5 ROUNDS
10 Jump Squats
20 V-Ups
30 Mountain Climbers
40 Jumping Jacks
50 Gas Pumpers or Flutter Kicks

Run to backbone
Dead Hang for Time
Run back to AO

CMU EMOM 10x
6 Uppercuts
4 squats to around the world

MARY: 1 min stretch

ANNOUNCEMENTS:

COT: Colossians 3:23 – Discussed excellence and the struggle men can have between being excellent at work, reframing that to being to honor God and our family. Shared my struggle with work sometimes and balancing work and family. Tried to encourage men that if you feel that struggles it’s a GOOD thing. That means you are aware and you are seeking to balance it. Also shared that if you are doing something mediocre, then consider getting rid of that thing…you probably do not care about it.

Zero running

June 19, 2025 BackBlasts

AO: dogpound
Q: Bartman
PAX: Mayberry, Lightweight, Einstein, Pew-pew, Windex, Trunk (Seth Knisley), Junk (Sam Yoakum)
FNGs: None
COUNT: 8
WARMUP: normal stuff

THE THANG: no running. Various forms of travel…do exercise when you get there.

MARY: yes

ANNOUNCEMENTS: July 8 flag handoff

COT:

““If anyone comes to me and does not hate his own father and mother and wife and children and brothers and sisters, yes, and even his own life, he cannot be my disciple. Whoever does not bear his own cross and come after me cannot be my disciple. For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it? Otherwise, when he has laid a foundation and is not able to finish, all who see it begin to mock him, saying, ‘This man began to build and was not able to finish.’ Or what king, going out to encounter another king in war, will not sit down first and deliberate whether he is able with ten thousand to meet him who comes against him with twenty thousand? And if not, while the other is yet a great way off, he sends a delegation and asks for terms of peace. So therefore, any one of you who does not renounce all that he has cannot be my disciple. “Salt is good, but if salt has lost its taste, how shall its saltiness be restored? It is of no use either for the soil or for the manure pile. It is thrown away. He who has ears to hear, let him hear.””
‭‭Luke‬ ‭14‬:‭26‬-‭35‬ ‭ESV‬‬