F3 Knoxville

Pungent Push workout

AO: dogpound
Q: Lightweight
PAX: Junk (Sam Yoakum), Mayberry, Aladdin, Einstein, Bunches
FNGs: None
COUNT: 6
WARMUP: We warmed up

THE THANG:
11’s presses/incline merkin
Mosey up & down the hill, 10 Dips at each pole
11’s curls/bbs
Mosey up & down the hill, 10 incline merkins each light
11’s squats/box jumps
Mosey up & down the hill, 10 each of Dips and inclines at each light

MARY: flutters, v-ups, Hello dollys, big boys. Boat canoe

ANNOUNCEMENTS: check the news letter

COT: Justification, what in our lives are we doing and how are we justifying it. Who’s compass are you using and is it right.

Swolestice

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Junk (Sam Yoakum), Madoff, Driftwood (Gary Bloom), SlideRule (Stephen Sloan), Bel Air, Bunches
FNGs: None
COUNT: 7
WARMUP: Yes

THE THANG: Yes

MARY: Not really

ANNOUNCEMENTS: Uncovered

COT: Stronger people are harder to kill than weak people and more useful in general. Mark Rippetoe.

21159-6-3

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), Lightweight, Unibráu (Nick Robinson)
FNGs: None
COUNT: 4
WARMUP:
15 SSH
10 3-point planks
CMU carry to backbone – Farmer Carry each arm, front carry, rifle carry, shoulder carry

THE THANG:
21-18-15-12-9-6-3
American KB Swings
3-6-9-12-15-18-21
Hanging knees raises

No Cheat Merkins – BBS
Pull-Ups – Squat to Brick
Recover back to AO with CMU

ANNOUNCEMENTS:
Hardship Hill

COT: Spoke about Luke 17 and the message about offenses.

Jesus Warns of Offenses – Luke 17
17 Then He said to the disciples, “It is impossible that no [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25653a]offenses should come, but woe to him through whom they do come! 2 It would be better for him if a millstone were hung around his neck, and he were thrown into the sea, than that he should [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25654b]offend one of these little ones. 3 Take heed to yourselves. If your brother sins [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25655c]against you, rebuke him; and if he repents, forgive him. 4 And if he sins against you seven times in a day, and seven times in a day returns [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25656d]to you, saying, ‘I repent,’ you shall forgive him.”

Loredo

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Mayberry, I-Beam, Junk (Sam Yoakum)
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

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.