F3 Knoxville

Tag: Bunny

Battle Buddy Extravaganza

AO: asylum-am
Q: Breaststroke (Will Duncan)
PAX: Sawdust, Matlock (Bill Maddox), Love’s, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, P3, Code Brown, Hands, Doublewide (David Schwall), Cosmo 2, Bunny, Snitch (Cory Beilharz ), Shotgun (Will Warwick)
FNGs: None
COUNT: 15
WARMUP:
Stretch, SSH, Tempo Merkins and Squats, Tie fighters, Rocky Balboas and Super Mario’s

THE THANG:
At the AO:
Partner up. Each pair completes 100 reps of Merkins, LBC’s (4 count), Iron Mikes (2 count), and Shoulder Taps (4 count). One partner runs the perimeter of the parking lot while the other does as many reps as possible. When partner returns the position’s switch and the rep count picks up wherever it was left off, repeat until completion.

Mosey up to the top of Baby Everest:
Run down to the parking lot doing 1 manmaker per light, adding as we go (2 at the second light, 3 at the third, and so on). Go for 10 lights

Mosey over to the Rose Bowl
Choose a different Battle Buddy:
One partner runs the inner circle while the other does BB’s. Each partner runs the loop once before heading back to the AO.

MARY:
what’s that?

Announcements:
None

COT:
Remembering the story of Abraham and Issac in Genesis 22. Recognizing that God calls us into hard things to test our faith, but is with us intimately in those trials. God himself offered up his only son just as he asked Abraham to do, and Jesus willingly went and did actually die. The Lord knows us more intimately than any human ever could hope too, and therefore in hard times we can lean on Him and remember that he truly knows our suffering.

Hebrews 4:12-16
[14] Therefore, since we have a great high priest who has ascended into heaven, Jesus the Son of God, let us hold firmly to the faith we profess. [15] For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin. [16] Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.

The Calm Before the Snowstorm

AO: asylum-am
Q: Double Wide
PAX: Waffle House (Brady Greene), Bunny, Cat Gut (Mike Davis), Double Wide, Hands, P3, Sawdust, Tropicana
FNGs: None
COUNT: 8
WARMUP:
SSH, big and small arm circles, cherry pickers, this and that, calves on the curb, jog down and back

THE THANG:
To the Cloud
Up downs while chopping,
11’s with Hand release merkins and hots seats
Increasing reps of jump squats on the lower dragon
Interval sprints on the upper dragon
Return on the dragon with Iron Mikes at each pole
Back to the Cloud for 7’s with burpees and LBC’s

MARY:
A quick stretch

ANNOUNCEMENTS:
P3 gonna work in a Cardinal next week

COT:
Need refocus my prayer efforts. It’s spiritual warfare out there brothers.

Vol Walk

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Archie, P3, Bunny, Double Wide, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Farley, Love’s, Matlock (Bill Maddox), Tropicana, Waffle House (Brady Greene), Fabio
FNGs: None
COUNT: 13
WARMUP:Side straddle hop x 20, BBC in Lunge, tempo squats x 10, tempo merkins x 15

THE THANG: 7’s on skunk hill, Vol Walk- 30 V ups, 30 overhead press, 30 lunges with CMU, 15 Walmart Burpies, 30 American Hammers with CMU, lap, 30 Kracken Merkins. 2 times

MARY:

ANNOUNCEMENTS:

COT: Phil. 3:13-14 set spiritual goals for new year.

Lighting of the Advent Candles

AO: asylum-am
Q: Charmin (John Willis)
PAX: Bunny, P3, Matlock (Bill Maddox), Cat Gut (Mike Davis), Love’s, Patty Melt (Parker Greene), Hands, Double Wide, Pac-man, Waffle House (Brady Greene), Charmin (John Willis), Russell Crook/Crablegs, Backflow (Wesley Hunt), Kentucky, Unibráu (Nick Robinson), Hot Tub (John Muller)
FNGs: None
COUNT: 16
WARMUP: Very short. Deep squat; this and that, one cherry picker. Mosey to the open air chapel

THE THANG:

We have five candles. We light one, say a prayer, do some exercise. Here they are.

HOPE

SCRIPTURE: Isaiah 40:31: But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will sun and not grow weary; they will walk and not grow faint.”

We now light the first candle, the candle of hope. Hope is like a flame that warms and comforts us. As we light this candle, we celebrate the hope of the prophets and the hope we have in Jesus Christ. We continue to hope in God’s promise that Christ will continue to fill our lives and the life of the world with love and joy and peace.

Prayer: Thank you, God for the flame of hope. As we prepare for Christ’s coming, help us to share our hope with others.

Exercise: We will run and not grow weary. Indian run up the Dragon and back down Baby Everest to the chapel.

PEACE

SCRIPTURE: John 16.33: I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.

Matthew 5:9: Blessed are the peacemakers, for they will be called the sons of God.

We light this second candle to remind us that Jesus is the Prince of Peace. He shows us how to share God’s peace with others.

Prayer: The prayer of St. Francis asks God to help us be peacemakers.

Lord, make us instruments of your peace.
Where there is hatred, let us sow love;
Where there is injury, pardon;
Where there is doubt, faith; W
here there is despair, hope;
Where there is sadness, joy;
And where there is darkness, light.
Grant that we may seek not so much to be consoled as to console, to be understood as to understand, to be loved as to love. For it is in giving that we receive, in pardoning that we are pardoned, and in dying that we are born to eternal life. Amen.

EXERCISE: Mosey to rock pile for

25 curls (4 ct)
25 rows (4 ct)
25 overhead presses (4 ct)

JOY

SCRIPTURE: Luke 2:10: And the angel said unto them, Fear not; for, behold, I bring you good tidings of GREAT JOY, which shall be to all people. For unto you is born this day in the city of David, a Savior, which is Christ the Lord.

Paul tells us to rejoice in God always. We light the third candle to remind us of our joy in Jesus Christ.

PRAYER: God of Joy, thank you for the excitement and delight we experience at this joyful time of year. Help us to share your joy with others, so that they too will be filled with your spirit. Amen.

Exercise: Jump for Joy:

25 Froggy Squats (4 ct)
25 SSH (4 ct)

LOVE

SCRIPTURE: 1 John 4:8: Anyone who does not know love does not know God, because God is Love.

John 3:16: For God so loved the world that he gave his only son, that whoever believes in him should not perish but have everlasting life.

John Lennon: “All you need is love.” So true. Since God is Love, that is all you need.

We light the fourth candle as a reminder to share our love with others through words and actions.

PRAYER: Loving God, thank you for expressing your love through the life of Jesus, through our lives, and the lives of those around us. Help us to remember that your love will never end. Amen.

Exercise: Mosey to the Ellipse (or whatever). Partner up. Run in opposite directions. When you meet, tell your partner you love them. Then do 20 partner merkins or 20 partner BBS. Rinse and repeat.

CHRIST CANDLE

SCRIPTURE:

Luke Chapter 2: Pretty much the whole chapter.

Now we light the Christ candle, the candle which represents Jesus. It is the center of our table, just as Jesus is the center of our lives. Happy Birthday, Jesus.

PRAYER: God, our hearts sing with joy and praise because of Jesus. At this happy season we rejoice that Jesus came among us. By his birth and life, he has shown us that we are your people and that we are greatly loved. Help us to remember Christmas all year long by giving to others the gifts of life: hope, peace, joy and love, expressed in the works of our hands and hearts. Amen.

MARY: Mosey back to the AO

ANNOUNCEMENTS: Solstice Sunrise Hike on Saturday. Meet at Asylum AO parking lot if you want to clown car. Otherwise, meet at House Mountain parking lot at 6:30. Breakfast afterwards.

Also, the fake gloomers are working out at 8:00 am. All are welcome. We’ll still have a 5:30 workout.

COT: Already weaved through the workout with lighting of the candles.

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!”