F3 Knoxville

Category: Asylum AM

Founding AO

Shadrach, Meshach and Shemp

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Gibbler, Tropicana, Rugby
FNGs: None
COUNT: 3 plus 4 legged one
WARMUP: indecision at the outset. Then right

THE THANG: rucked 4.33 miles. Solved all NCAA issues. Crowned the Buckeyes as national champs. Stopped to pee 3 times (Rugby)

MARY: she bet on Notre Dame….duh

ANNOUNCEMENTS: there will be a New Years Day workout. Unless there isn’t.

COT: CatGut droppin knowledge.

12 Days of an Asylum Christmas

AO: asylum-am
Q: Sawdust
PAX: P3, Hot Tub (John Muller), Cat Gut (Mike Davis), Breaststroke (Will Duncan), Matlock (Bill Maddox), Cinco (Scott McGuire), Gibbler, Hands, Cosmo 2, F3 Pluto ( Hugh Nystrom), Shotgun, Tecmo
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Tempo Merkins
– Stretching (Including Wayne Dunn Wisdom)
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings (Not TN Rockin’ Chairs)

THE THANG:
12 Days of an Asylum Christmas:
1. [Partridge in a Pear Tree] Squat Thruster
2. [Turtle Doves] Big Boys
3. [French Hens] Cosmic Pickle Pounders
4. [Calling Birds] Monkey Humpers (4-Ct.)
5. [Gold Rings] Man Makers
6. [Geese a Laying] Sumo Squats
7. [Swans a Swimming] Hello Dolly
8. [Maids a Milking] Gas Pumpers
9. [Ladies Dancing] Dancing Bears (4-Ct.)
10. [Lords a Leaping] Jump Squats
11. [Pipers Piping] Lt. Dans
12. [Drummers Drumming] Alt. Shoulder Taps (4-Ct.)

MARY: She was there in spirit, but we didn’t have time for her.

ANNOUNCEMENTS: 51 weeks until the next Winter Solstice Hike.

COT:
C.S. Lewis spoke at length about Joy in his book Surprised by Joy

Luke 2:10 – But the angel said to them, “Do not be afraid; for behold, I bring you good news of great joy which will be for all people.”

Happiness & pleasure are fleeting and do not sustain. Joy however is deep in our souls. It comes from knowing the Almighty and His Love for Us. That does not mean that every path will be flat & wide. But carrying this Joy in our hearts will help us weather any storm.

1970 was Easy Listening

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Rainbow, Charmin (John Willis), Cosmo 2, P3, Sawdust, Waffle House (Brady Greene)
FNGs: None
COUNT: 8
WARMUP: Cherry Pickers and then some never ending (54 4 count) SSH

THE THANG:
While listening to a sampling of the Billboard Hot 100 chart from 12/26/1970, do some circuit work. Work our way around the AO parking lot, dropping down to the Coupon Pile, and then up Baby Everest and down the Dragon to start again. Exercises as follows at various stations:
– 20 Merkins;
– 20 Curls with coupon;
– 9 Burpees;
– 54 Flutters;
– 20 Carolina Dry Docks;
– 54 Squats;
– 9 Manmakers;
– 54 LBCs;
– 20 Bonnie Blairs

MARY: Gas pumpers

ANNOUNCEMENTS: Hot toddy triple Q coming up Jan 11

COT: Remembering my dad who shares a birthday with me and passed away in 2017. One of his lessons to me was to challenge my perspective, my assumptions. Always try to see things from other perspectives. Challenge your viewpoint. Are you seeing things as God intended? Or do our selfish desires get in the way?

Bonus: Lots of easy listening when I was born: James Taylor, the Carpenters. Still some Led Zeppelin and Black Sabbath in there, too though. :sign_of_the_horns:

[clinton-otb] Ruck and Rep

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Stephen McNally
FNGs: 1 Stephen McNally
COUNT: 3
WARMUP:
Toy soldiers, monkey humpers, arm circles.

THE THANG:
35 second rounds of tabata with ruck on.

Set 1:
Merkins
Squats
American hammers

Set 2:
Lunges
Curb dips
Imperial walkers

Set 3:
Inchworm burpee
Lateral lunge
American hammers

Set 4:
Up-down planks
Sumo squats calf raise
Imperial walkers

MARY:
None

ANNOUNCEMENTS:
Polar plunge in Townsend 1/1
Smokey Convergence 1/4
Forg3 1/24-1/26

COT:
Luke 2:9-10
Focus was on the good new being for ALL. The shepherds, being lower in society were the first ones to know of this good new, that the son of God has come to earth. The spreading of the good news, the Gospel, started there. Let’s continue the sharing the good news everywhere we go, in word and action.

Christmas Ruck

AO: asylum-am
Q: Sawdust , Coolio (Greg Fox), Matlock (Bill Maddox), Tropicana, bluebird, Fabio (Joe Hamilton)
PAX: Sawdust, Coolio (Greg Fox), Matlock (Bill Maddox), Tropicana, bluebird, Fabio (Joe Hamilton), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Get the leashes out for the pups

THE THANG: Ruck at a Christmas pace for 4.1 miles

MARY: No time for her

ANNOUNCEMENTS: Tomorrow Matlock (Bill Maddox) will Q at 0600.

COT: P3 told us to remember the quote from Scrooge to keep Christmas in our hearts all year through.