The Dog Pound – Page 9

Earmuffs is a Beast!

May 20, 2025 BackBlasts

AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Aladdin, Madoff, Junk (Sam Yoakum), Lightweight, Einstein, Pew-pew, Bartman, Mayberry, Nixon
FNGs: None
COUNT: 10
WARMUP:
SSH
Arm circles
Imperial Squat Walkers
Tempo Squat
Calf raises
THE THANG:
Mosey up the hill
3 x 15 dips along the rail

Core Work – 20 each, 4 count on most, 2 sets+1
Freddy Mercury
Box Cutters
LBCs
Flutter Kicks
American Hammer

Legs at the Hill – Up to Dwayne Johnson for 5 jump squats
20 each
Squats
Lunges
Calf raises (in, out, front – on the stairs – 60 total)
Bulgarian Split Squat (foot on the curb)
Super Mario

Arms by the Backbone –
10 Decline Merkins
10 CDD
10 Shoulder Taps
5 Resistance Pull-ups (5 count down)
20-count hang (1 Mississippi)

MARY:
Knoxville Cherry Picker
Quad stretch

ANNOUNCEMENTS: See the newsletter

COT: Marriage is a model of God’s relationship with his Church and each of us. Earmuffs said some amazing things and challenged us to care for our wives as Christ cares for His church.

A lot of 7’s

May 15, 2025 BackBlasts

AO: dogpound
Q: Bartman
PAX: Einstein, Lightweight, Earmuffs (Dan Studt), Nixon
FNGs: None
COUNT: 5
WARMUP: normal stuff

THE THANG:

7s across parking lot. Squats & parking curb merkins.

7s where the boat used to be. American hammers & suitcase merkins. Bear crawl between.

7s on Matterhorn. Squats at bottom, calf raises at top. Alternate lunge & Bernie up the hill

7s at backbone. Pull-ups & downhill CDDs

MARY:
Dealers choice.
ANNOUNCEMENTS:

COT:
Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear.
Ephesians 4:29

Ribbed 66

May 8, 2025 BackBlasts

AO: dogpound
Q: Ribbed (Joshua Sagraves)
PAX: Aladdin, Madoff, Mayberry, Bartman, Lightweight, Einstein
FNGs: None
COUNT: 7
– SSH – 25 IC
– Windmills – 10 IC
– Tenessee rocking chairs – 10 IC
– 10-count stretch

Main Workout: “Ribbed 66 Core Circuit” (35 minutes)

Use 6–8 lights spaced out around the parking lot (adjust based on the space/time). At each light, perform 1 core exercise + run to next light. Cycle through the list until time is up or you reach 66 total exercises.

Core Stations (rotate through these)

1. Big Boy Sit-Ups –
2. Flutter Kicks –
3. Freddie Mercurys –
4. LBCs – 25 reps
5. Plank Shoulder Taps –

MARY: Stretching

ANNOUNCEMENTS: Flag hand over at Shamrock

COT:Psalm 23
Remember your Good Shepard today

Battle Ball

May 1, 2025 BackBlasts

AO: dogpound
Q: Einstein
PAX: Earmuffs (Dan Studt), Pew-pew, Nixon, Lightweight, Waxjob, Mayberry, Bartman
FNGs: None
COUNT: 8
WARMUP:
Usual

THE THANG:

Battle Ball

Game 1
Burpees for all on drops
10 monkey when scored on

Game 2
Burpees for all drops
10 CDDs when scored on

MARY:
LBCs
Flutter Kicks
Merkin Ring of Fire

ANNOUNCEMENTS:
Hardship Hill

COT:
There is little upside to being pessimistic.

Hard to prove but also not surprising, but heard the other day that throughout history there has never been a ruler who was pessimistic, they always believed they would conquer.

If you are optimistic and look for opportunity, you will find it. If you don’t, you won’t.

Crazy 8s

April 24, 2025 BackBlasts

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Nixon, Einstein, Earmuffs (Dan Studt), Bartman
FNGs: None
COUNT: 7
WARMUP:
20 SSH
10 tempo squats
10 Rockettes
10 hinge rotations
20 calf raises
Slow Mozy up the Hill
15 wide slow merkins on the rail
15 dips
Run to the stairs

THE THANG:
8 rounds
200m Run
8 squats, 8 merkins, 8 lunges, 8 burpees
200m Run
1 min rest

MARY: 30 sec of stretching

ANNOUNCEMENTS: None made

COT: Lead from where you are. Thanked the team for their effort on the workout and reminded everyone that as long as you are working your hardest that’s your “best” and don’t judge it by someone else’s performance. You are positioned to lead and influence someone in your life so be mindful and intentional.