F3 Knoxville

Tag: asylum-am

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

Q Picks the Destination – PAX picks the Journey

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Double Wide, Kentucky, Cat Gut (Mike Davis), Hands, Love’s, P3, Rainbow, Waffle House (Brady Greene), Patty Melt (Parker Greene), Passport (Ryan Matthews), Charmin (John Willis)
FNGs: None
COUNT: 12
WARMUP: Remember that the Q does not show up late. He does not show up early. He shows up exactly when he means to. So, despite the time being 5:30:59, the Q had to quell a Gibbler led mutiny. After that, it was quick work with SSH, a bit of a stretch, This and That, and Abe Vagodas.

THE THANG:

Mosey to Circus Maximus and partner up.

The PAX was charged with the following:
– Run 12 laps of Circus Maximus
– 25 Burpees
– 50 SSH (4 count)
– 100 Merkins
– 150 Curls (with coupons from the closest rock pile)
– 100 OHP with coupons
– 50 Weighted Squats
– 25 Man Makers

How and in what order they accomplished their goals was up to them.

Q calls recovery and mosey back to AO

MARY: was AWOL

ANNOUNCEMENTS: Solstice Sunrise Hike is ON! Details to follow.

COT: We all love to be footloose and fancy free. But, as the song goes:

“I don’t mind getting older.
You get smarter when you do.
The burdens that you shoulder
Are what define you. “

Or as Paul says: “Bear one another’s burdens, and so fulfill the law of Christ.”

Don’t shy away from the burdens of responsibility. Lean into them. They define us as an instrument of God.

Walking Back In Time

AO: asylum-am
Q: Sawdust , Charmin (John Willis), Matlock (Bill Maddox), Tropicana, bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton), Gibbler, Rainbow
PAX: Sawdust, Charmin (John Willis), Matlock (Bill Maddox), Tropicana, bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton), Rainbow, Gibbler, Jack-Jack 🐕, Rugby 🐕, Cash 🐕
FNGs: None
COUNT: 9
WARMUP: Hitch up the :dog2: :dog2: :dog2:

THE THANG: Ruck for 4.27 miles at a pace appropriate for Coolio (Greg Fox). This resulted in Tropicana & Sawdust playing the role of Tail End Charlie.

MARY: No time for her

ANNOUNCEMENTS: N/A

COT: Hands spoke of the start of the Advent season & how we should love & care more.

Post Turkey fun

AO: asylum-am
Q: Farley
PAX: Grandslam, Tropicana, Waffle House (Brady Greene), TRC/Crab legs, Gus in Georgia (Jordan Carpenter), Matlock (Bill Maddox), Ulga, Nemo, Hangnail, Shotgun
FNGs: None
COUNT: 12
WARMUP: light stretching

THE THANG: 20 reps with CMU shoulder press, curls, squats, Big Boys …
Run then 50 yards to a burpee and run back. Repeat but dropping by 5 reps each time.

Pavilion workout of wall squats, rifle carry, and reverse merkins.

Finish with jog and dips.

MARY:

ANNOUNCEMENTS:

COT:I can do all things through Christ that strengthens me

Thanksgiving AM at the Asylum

AO: asylum-am
Q: TRC/Crab legs , Matlock (Bill Maddox)
PAX: Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Steam, Snitch (Cory Beilharz ), Tropicana, Snag (Matt Reed)
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: