F3 Knoxville

Tag: Bunny

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!”

The Little Things

AO: asylum-am
Q: Charmin (John Willis)
PAX: Backflow (Wesley Hunt), Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Cosmo 2, Farley, Gibbler, Love’s, Matlock (Bill Maddox), P3, Pac-man, Patty Melt (Parker Greene), Sawdust, Waffle House (Brady Greene), Kentucky, Breaststroke (Will Duncan), Tecmo, Shotgun, Newton, White Belt
FNGs: None
COUNT: 22
WARMUP: SSH, Abe Vagodas, Tempo Merkins, lap @ the AO, ISWs

THE THANG:
Mosey to Circus Maximus for 25s with partner running (Merkins and BBS)

Mosey to loop at the dock for bump drill with stations of squats, merkins and BBS

Mosey to Cardiac with 25s of Carolina Dry Docks and Iron Mikes, at each stop, with a Bernie up the to the first curve.

Mosey back to the AO

MARY: no time.

ANNOUNCEMENTS: 2nd F lunch at Dead End BBQ

COT: take time to notice the beauty in the mundane. Say hi to a stranger. Wave to someone. Slow down and pay attention to the world around you. As Kurt Vonnegut says, we’re dancing animals.

You Only Get Wet Once

AO: asylum-am
Q: Sawdust , P3
PAX: P3, Breaststroke (Will Duncan), Cinco (Scott McGuire), Double Wide, Love’s, Cat Gut (Mike Davis), Hands, Cosmo 2, Bunny, Fabio (Joe Hamilton), Tropicana, Gibbler, Rainbow, Backflow (Wesley Hunt), Hot Tub (John Muller), Matlock (Bill Maddox), Shotgun, Tecmo
FNGs: None
COUNT: 19
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Cherry Pickers
– Windmills
– Rockettes (Bunny Style)
– Tie-FIghters
– X-Wings
– Burpees (until the PAX confirmed they were warm)

THE THANG:
– Phase I: Get to the Top
– Peter Parkers at the Base of Baby Everest
– Run to the Summit of Baby Everest
– Manmaker at the Summit of Baby Everest
– Phase II: Stop, Drop & Mosey
– Travel from the Base of Baby Everest to the new Roundabout
– Stops for Big Boy Sit Ups & Merkins
– Phase III: Roundabout Abs
– Pickle Pounders
– Flutter Kicks
– Hello Dollys
– Box Cutters
– Gas Pumpers
– V-Ups
– Sawdust handed the Q off to P3
– Phase IV: Pickled Elevens
– Mosey over to the Pickle Ball Courts for Elevens
– Started with 10 ‘Easy’ Burpees to 1 Iron Mike and went the the 6 was done.
– Phase V: Stairway to Awesome Calf Muscles
– Toe Merkins – Straight Ahead
– Toe Merkins – Pointing Toes Inside
– Toe Merkins – Pointing Toes Outside
– Phase VI: Parking to Crunch on Some Derkins
– Mosey a 1/3 of the way back to the AO
– Three (3) Rounds of Derkins & Crunches

MARY: Final Stretching

ANNOUNCEMENTS:
– 2nd F Lunch scheduled for 11/8. Location & Time TBD)
– 9th Anniversary Convergence scheduled for 11/16 at the asylum-daybreak

COT:
– Sawdust handed the :shovelflag: officially off to P3 & P3 shared a little bit of his journey from FNG to AOQ, with a little help from Pac-man.

Muscle Up

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Gibbler, Hot Tub (John Muller), Kentucky, Matlock (Bill Maddox), Pac-man, P3, TRC/Crab legs, @passport, @tecmo, @baxkflow
FNGs: None
COUNT: 16
WARMUP: SSH and a deep squat for Coolio (Greg Fox)

THE THANG: mosey to muscle beach. Partner workout and rotate through all the equipment for a total body beatdown. Parter that runs to the end of the parking lot does a burpee

MARY: 100 flutter kicks

ANNOUNCEMENTS:

COT: habits of productive people