F3 Knoxville

Hark Means Listen: The Upteenth Annual Coolio Asylum Christmas Gift Exchange

AO: asylum-am
Q: Coolio (Greg Fox)
PAX: Patty Melt (Parker Greene), Gibbler, Code Brown, Cinco (Scott McGuire), Double Wide, Love’s, Cosmo 2, Charmin (John Willis), Bunny, Hands, Fabio (Joe Hamilton), Cat Gut (Mike Davis), Kentucky, Tropicana, bluebird, Rainbow, Matlock (Bill Maddox), Waffle House (Brady Greene), Russell Crook/Crablegs, Sawdust, Breaststroke (Will Duncan), P3, Coolio (Greg Fox), Tekmo
FNGs: None
COUNT: 24
Twas the morn of the exchange, and all through the Asylum,
Not a wise man was punctual—some lacked all sense of time.
The gifts were arranged ‘neath a streetlamp’s dim glow,
For a Coolio tradition, as old as they know.

The numbers were drawn—one to thirty, they’d say,
Though only twenty-four came to join in the fray.
First up was Gibbler, so proud in his pick,
Unaware that his treasure was stolen too quick.

Then Rainbow, so cunning, with a sly little grin,
Did swipe Gibbler’s bounty, but soon rued his sin.
For a punishment loomed—a quest in the night,
Up the Asylum’s dark peak, to retrieve the key’s light.

With red-striped candy cane, his journey was done,
And Rainbow returned to his rightful won.
Yet silence soon followed; none dared to steal,
Till Waffle House rose, for a change in the deal.

Adventures were plenty, with laughter and glee,
And Patty Melt crowned, with a horned jubilee.
But as time grew scarce, the Q took his stand,
BOM delivered, both heartfelt and grand.
With carols sung sweetly—“Hark! Herald Angels!” rang clear,
The story of Christmas resounded sincere.
A prayer of thanksgiving for Christ, Heaven’s Light,
“Merry Christmas to all, and to all a good night!”

2 guys & 2 dogs

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton)
FNGs: None
COUNT: 2
We took my goto route down Gulf Park Dr, into Belmont West via Venice Dr. We went up Laurel Hill, and up Chateaugay, then back through Belmont West, through the back of Cedar Bluff Schools, and then back to ShamRUCK. Lots of hills, lots of fun. I am glad Fabio showed up, or I would have just gone home after a couple of Catholic Loop laps!

The COT was about remembering the season, our blessings, and being grateful!

Weather App Letdown Tabata

AO: the-equalizer
Q: Cheney
PAX: Ribbed, Stripped, Cheney, Snowbird, Bookman, Smithers
FNGs: None
COUNT: 6
WARMUP: Tempo Merkins, Grady Corns, SSH

THE THANG: Tabata

Calf raises
Merkins
Squats
Plank Jacks
Reverse Lunges
Shoulder Presses
Step ups

MARY: Stretching with Cheney

ANNOUNCEMENTS: F3 Smokies convergence

COT: It’s a stressful time of year, prioritize so you don’t get overwhelmed

Rain Day

AO: the-farm
Q: Aladdin , Aladdin, Bartman, Choir Boy, Einstein, Pew-pew
PAX: Aladdin, Bartman, Choir Boy, Einstein, Pew-pew
FNGs: None
COUNT: 5
WARMUP: everyone pick one

THE THANG:
2 mins on 10 sec rest
1 min on 10 sec rest

Hand release burpees
High knees
CDD
Stalkers
Merkins
Iron mikes
V-ups
Mtn climbers
Squats
Imp walkers
Clock merkins
Star jumps
Big boys
Burpee broad jump
Shoulder taps
Broad jump shuffle
Calf raises
Rocky B’s
Bear crawl
SSH

MARY:
Heel ups,
Peter Parker’s
Bear crawl

ANNOUNCEMENTS:

COT: be a warrior always

CONCERT OF PAIN!!

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, Munge, Erector, Tom Tom
FNGs: None
COUNT: 6
WARMUP:
15 SSH
Stretch Shoulders
10 TEMPO Squats
Knoxville Cherry Pickers 5

THE THANG:
TODAY WE’RE ALL IN FOR A MUSICAL TREAT.
IT’S NOTHING BUT MUSIC.
WE’RE GOING TO PUT OURSELVES TO THE TEST WITH OCHO’S CONCERT OF PAIN.

I’LL PLAY A SONG, AND WE’LL ALL HAVE EXERCISES TO DO QUEUED UP TO SPECIFIC WORDS IN EACH SONG.
IN BETWEEN SONGS WE’LL TAKE A LAP AROUND THE HOUSE O PAIN.

To begin with we’re starting with an oldie…

ROXANNE (Legs)
Default position = low squat hold
Roxanne = Star Jump
Put on the Red Light = Full Squat Rep

Run a Lap

FLOWER (Plank)
Hold Plank
Bring Sally up (UP position)
Bring Sally down (down position)
Goal: Don’t get out of plank

Run a lap

GHOSTBUSTERS (Legs)
Do alternating lunges to beat
Ghostbusters gets a squat

Run a lap

HAPPY (Legs)
Two groups Hold Wall Squat on Two walls
Switch to Other Wall and Squat when you hear Happy

Run a lap

500 MILES (Plank & Legs)
Run in Mt Climbers
Every 500 – 5 pushups
Go back to Mt Climbers

Run a lap

TUBTHUMPING (Core)
On your 6.
Legs together pointed to the sky.
Knocked down = 6 inches
Up again = 90 degrees
Flutter Kick, Freddy Mercuries, or LBC

Run a lap

EVERYBODY GET UP (Legs)
“Everybody Get Up” = squat jump
“One two three four” = run in place
“Five will make you get down” = 4 LBCs

Verse = high knees or karate jacks

Run a lap

JOLENE (FULL BODY)
1 Burpee for every mention of that hussy Jolene’s name.

MARY:
No time…

ANNOUNCEMENTS:

COT:
When we’re pushing through a tough workout, the music can keep our minds off the burn or help us dig deeper. That’s the power of focus—what we set our minds on can either lift us or leave us stuck.

The same is true in life. The Apostle Paul encourages us in Philippians 4:8, saying, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable—if there is any excellence, if there is anything worthy of praise, think about these things.”

When we choose to focus on what is good, honorable, and true, we build mental strength that spills over into every part of life. As C.S. Lewis said, “Aim at Heaven and you will get earth thrown in. Aim at earth and you will get neither.”

Whether it’s the next rep, the next song, or the next challenge in life, let’s fix our focus on what strengthens our souls.