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!”

[clinton-otb] Keeping Dry Under the Bridge

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Biohack, Mathlete
FNGs: None
COUNT: 4
WARMUP:
SSH, TN Rocking Chairs, cherry pickers, Tempo squats, ti fighters

THE THANG:
1 min round tabata for 2 times through.

Station 1, CMU:
Thrusters
Merkin pull-through
Rows

Station 2:
Apolo Ono’s
Burnee
Side shuffle

Station 3, 35lb KB:
Swings
Tricep extensions
Curls

Station 4, 15 lb med ball:
Slams
Merkins on the ball
Throws

Station 5:
Burpees
Crunches
Shoulder taps

MARY:
None

ANNOUNCEMENTS:
Smokey Convergence 1/4
Forg3 1/24-1/26

COT:
Matt 22:37
Heart is your passions, desires
Soul is your breath of life, time with God
Mind is your intellect, your core beliefs

[genesis-ruck] On Mondays We Ruck

AO: genesis-ruck
Q: Single (Ryan Chambers)
PAX: Steam, Brick
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, Little Baby Arm Circles, Willy Mayes Hayes, Little This N That, and a trip up Moto Hille with our Snadbags

THE THANG:

On the Circuit court 4 stations at the corners
Reps start at 20 and drop 5 each round. Perform
Sandbag carry movement in between stations and after all 4 stations are complete do a 200m cool down ruck.

Station 1: Sandbag Curls

Station 2: Sandbag Squats

Station 3: Overhead Press

Station 4 Deadlift

MARY: Ruck back to Flag

ANNOUNCEMENTS: See Slack

COT:

When wealth is lost, Nothing is lost. When health is lost, something is lost, when character is lost, everything is lost.

>From the book Dialed In by Jim Ramos

Birthday Bonanza

AO: asylum-am
Q: Gibbler
PAX: Hands, P3, Matlock (Bill Maddox), Hot Tub (John Muller), Gibbler, Farley, @grandsslam
FNGs: 1 @grandsslam
COUNT: 7
WARMUP: 44 SSH to ring in another year around the sun

THE THANG: mosey to missile silo for 4 rounds of run the loop and amrap of skaters and BBS and squats and rocky balboa.

Mosey to chapel for alternator rounds of running and merkins and wall sits and lunges and bear crawls and CDD and dips

MARY: a few flutter kicks

ANNOUNCEMENTS:

COT: Jesus story book bible introduction and how it all leads to Jesus

[mountainbiking] It’s just too cold

AO: mountainbiking
Q: Tank (Chris DeFranco)
PAX: Tank (Chris DeFranco), Riddler, Mahomes
FNGs: None
COUNT: 3
WARMUP:

THE THANG: warmed up on the pump track and then climbed up best medicine. Took devils race track all the way down and then back up to session. Session 5 or six times and then went over to barnburner and took a rundown. It was just so cold. It was hard to, get any decent air.

ANNOUNCEMENTS:

COT: since it was just the two of us, we went and had tacos and had some good discussions. Mahomes joined us for a minute, and then took off on his own.