Does this soudn normal to you guys.... i go back to ortho on Friday and i plan to ask there as well...

You owe it to yourself and the Doctor to tell him exactly what you did and the pain and popping of that knee. You're right when you said that you did a couple dumb things, you certainly did, and I would imagine you won't be cheering this year. Don't do another dumb thing and take it upon your own to start regardless of what the Doctor and Therapist tells you. By what you said about the popping, you probably did some cartilage damage. The knot you feel on the back of your right knee is probably the beginning of a cyst that eventually will have to be drained.Do yourself a favor and lay off the cheering this year even if they tell you to go ahead, which I doubt will they will. You're squats and sprints just undid the good progress you were making, and maybe the surgery which was performed. I wish you the very best young lady and hope you didn't further damage that left knee. Good luck.