Junk (Sam Yoakum) – F3 Knoxville

Got Up

February 17, 2026 BackBlasts

AO: dogpound
Q: Einstein
PAX: Junk (Sam Yoakum), Earmuffs (Dan Studt), Mayberry, Nixon, Aladdin, Einstein
FNGs: None
COUNT: 6
WARMUP:
The usual

THE THANG:
7’s Power Ups, Get ups
50 ct Dips
7’s Burpees, BBS
50 ct Merkins
7’s Pull-ups, Get ups

MARY:
Cherry Pickers

ANNOUNCEMENTS:
3/27 – Escape Haw Ridge

COT:
We listen to man preach, but have you gone back and listened to Jesus preach lately? The Sermon on the Mount (Matt 5-7) is incredible. It’s beautifully constructed, and walks you through a journey of who belongs, how to pray, and how to behave – all from the mouth of Jesus. For me, hearing it spoken is special. Open the Bible app and give it a listen.

Weighted Walk

October 2, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Mayberry, Einstein, Junk (Sam Yoakum), Earmuffs (Dan Studt)
FNGs: None
COUNT: 5
WARMUP:
Yes
THE THANG:
Walk with CMU. Each minute do an exercise
MARY:
Some
ANNOUNCEMENTS:
Convergence
COT:
Planning vs. Worry ing

AMRAP

August 21, 2025 BackBlasts

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Junk (Sam Yoakum), Earmuffs (Dan Studt), Ribbed (Joshua Sagraves), Browning (Hunter Willis)
FNGs: None
COUNT: 7
WARMUP:
20 SSH (with an ouch)
20 Tempo Squats
10 Rockettes
20 Calf Raises
Run up the Hill – 15 chest to rail merkins + 15 Dips
Run to stairs – 40 toe touches on the curb
Run to Matterhorn – 10 TN Rocking Chairs

THE THANG:
AMRAP for 20 min
– 3 burpees
– 6 squats
– 3 pull-ups
– 6 Big Boy Sit-Ups
Ran back the way we came with similar stops

MARY: Sat on our 6’s for about 45 seconds

ANNOUNCEMENTS: November 8 Mega Convergence

COT: Like today’s workout, doing small things we CAN do consistently over a long period gets harder and harder and we can fail without warning. Consistency is better that flashes of greatness for long term success (my opinion). Shared that word and challenged us to stay consistent to our beliefs and make the right choices consistently even if it gets harder sometimes.

Merkin mania

August 12, 2025 BackBlasts

AO: dogpound
Q: Mayberry
PAX: Lightweight, Pew-pew, Aladdin, Earmuffs (Dan Studt), Mayberry, Junk (Sam Yoakum), Charger, Pica Pica
FNGs: None
COUNT: 8
WARMUP: :white_check_mark:

THE THANG: Merkins

MARY: :white_check_mark:

ANNOUNCEMENTS: 10 year anniversary

COT: :white_check_mark:

DogPound 7/29/25

July 29, 2025 BackBlasts

AO: dogpound
Q: Mayberry
PAX: Einstein, Lightweight, Nixon, Pew-pew, Aladdin, Earmuffs (Dan Studt), Junk (Sam Yoakum), Windex, La-Z-Boy (Zac Smith)
FNGs: None
COUNT: 10
WARMUP: yes

THE THANG: merkins and abs

MARY: no

ANNOUNCEMENTS: 10 year, Dad’s Camp

COT: