F3 Knoxville

Category: The Dog Pound

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

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.