F3 Knoxville

Tag: Bunny

The Electric Charger

AO: asylum-am
Q: Rainbow (Curt Wright)
PAX: Charmin (John Willis), Matlock (Bill Maddox), Double Wide, Scott McGuire (Cinco), Bunny, Rainbow (Curt Wright), Tricycle
FNGs: None
COUNT: 7
WARMUP:
20SSH on the 4 count
Baby arm circles front/reverse, OH claps, seal claps (all 4 count and 10 reps)
To the curb for butt kickers down and mosey back and super Mario’s down and mosey back
THE THANG:
Mosey to circus Maximus for 4 rounds of
20 reps of exercises at each of 4 cones on one side of circus Maximus. Run the other side back to start another round.
Exercises were: Merkins, Jump Squats, Gas Pumpers, Carolina DD

Mosey to parking lot for partner workout. Partner 1 down and back while parter 2 did abs. Switch out. Abs were done amrap and exercises were: LBC, Hello Dolly, Heel Touch, flutters

MARY: Charmin cashed us out with some ATM’s
ANNOUNCEMENTS:
COT:what we look for we will find. If we look for negativity we will find it. If we look for the positives we will find those too. Task was to be a hummingbird (in search of the goodness) instead of a vulture (in search of the decay)

What goes up must come down

AO: asylum-am
Q: Gibbler (Tim Basch)
PAX: Bunny, Cat Gut (Mike Davis), Cosmo 2, Double Wide, Dung Beetle (Scott Kimsey), Fabio (Joe Hamilton), Gibbler (Tim Basch), Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow (Curt Wright), Sawdust, Scott McGuire (Cinco), Welch’s, WORM
FNGs: None
COUNT: 14
WARMUP: lunges-toy soldier-ssh- and gate opener
THE THANG: mosey to overlook. Escalators with 10 merkins 20 squats and 30 lbc on both sides of the oval with a burpee at the stairs. Round two was 5 HR merkins and 10 jump squats and 15 froggy crunches
MARY: captain Thor until 6:15
ANNOUNCEMENTS:
COT:

Twelve Days of an Asylum Christmas

THE SCENE: 24 degrees and ICY.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Junk Science (40 Merkins), Cherry Pickers, Windmills, Rockettes, Tie Fighters, Rocky Balboas, Bobby Hurley.
THA-THANG:
Ran a circuit around the Asylum with 12 stations to add a workout:

  1. [Partridge in a Pear Tree]     Squat Thruster
  2. [Turtle Doves]                    Toe Merkins (4-Count)
  3. [French Hens]                    Cosmic Pickle Pounders
  4. [Calling Birds]                    Monkey Humpers (4-Count)
  5. [Gold Rings]                      Man Makers
  6. [Geese a Laying]                Squats
  7. [Swans a Swiming]             Superman
  8. [Maids a Milking]                Big Boy Sit-Ups
  9. [Drummers Druming]          Alternating Shoulder Taps (4-Count)
  10. [Pipers Piping]                    Lt. Dans
  11. [Ladies Dancing]                Dancing Bears (4-Count)
  12. [Lords a Leaping]               High Knee Jumps

MARY:
There was something about MARY, but not time for her today.
COUNT-OFF & NAME-O-RAMA
9 HIMs filled with the Joy of Christmas. Sawdust, Hands, Rainbow, Charmin, Gibbler, Fabio, Bunny, Cat Gut & Cosmo 2.
CIRCLE OF TRUST/BOM:
Seeking Joy, not happiness.

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.


ANNOUNCEMENTS:
Convergence at Speedway 07-Jan-23.

Just a big ole Arctic Kraken

THE SCENE: It’s been colder, but not a ton (14 deg this morning).
F3 WELCOME & DISCLAIMER: Done with panache

WARM-O-RAMA:
Started with some cherry pickers and a little this here/that over there.  And it is a Bday Q, so 52 obligatory SSHs, IC, on the 4 count.
THA-THANG:
Mosey down toward the Pav-a-lon and pick up a coupon on the way, size L.  Keep moseying to Circus Maximus to do battle with the Kraken.  It’s a small group, so we decide to stick together for battle.  A wise decision.  8 stations and 2 laps:

  • Station 1: Thrusters and Curls with your coupon
  • Station 2:  Am. Hammers and V-ups
  • Station 3:  Iron Mikes and Squats
  • Station 4:  Merkins and Carolina Dry Docks
  • Station 5:  Big boys and LBCs
  • Station 6:  Toe Merkins and V-Ups
  • Station 7:  Mountain Climbers and Plank Jacks
  • Station 8:  Burpees and Man Makers

After 2 rotations, grab your coupon, mosey back toward the AO and deposit the coupon from whence it came.
MARY:
Cat Gut put the PAX through about 30 seconds of boat-canoe before the Q called recovery.  .
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
God wants us to control our anger.  Don’t believe me? Check out Prov. 15:1, or Eccles. 7:9, or James 1:19-20.  I struggle with it.  It can get in the way of important relationships for sure (like with my son).  But I also get mad at little things, even if just for a moment.  Maybe I need to work on those little moments, especially when my son can witness, and that will make it easier to be patient and slow to anger in the really important moments.  The struggle continues. Prayer helps.
MOLESKIN:
You know what is the sign of a seasoned Q?  Planning a workout that literally can be set to auto pilot, so that when the Q himself has a “Charmin moment,” the PAX can continue on and not miss a beat.  🤣
ANNOUNCEMENTS:
There’s apparently a convergence at the Bomb Shelter with the Smoky Mtn Region coming soon?  Let’s get some details.

Light Pole Pictionary Trail at the Asylum

THE SCENE: 34 degrees & 80% humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Tie-Fighters, Burpees, Suicide Sprints with Bobby Hurley, Mountain Climbers at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Tried to figure out the pictures of the workouts between light posts on the trail.

  • Bearpees
  • Hello Dolly
  • Freddie Mercury
  • Lt. Dan
  • Junk Science (40 Merkins)
  • Big Boy Sit-Ups
  • Froggie Squats
  • Bobby Hurley
  • Tennessee Rocking Chair
  • Little Baby Crunches
  • ATMs
  • Carolina Dry Docks
  • Flutter Kicks
  • Iron Mikes
  • Gas Pumpers
  • Bonnie Blair
  • Jungle Boi (Jump squat with spoon arms? [Iron Pax Rerun])
  • V-Ups
  • X-Factors

MARY:
Cat Gut took us down stream with a boat and canoe.
COUNT-OFF & NAME-O-RAMA
16 HIMs could take the cold. We left it all on the field, the sidewalk, the parking lot, etc.
CIRCLE OF TRUST/BOM:
The Legend of the Candy Cane. Its origin dates to 1670 Cologne, where a choirmaster asked a candy maker to make something to keep the kids quiet during the Nativity Scene and remind them of Christ. The shape obviously mirrors the Shepard’s cane. But inverted it makes the shape of a “J” for Jesus. The sticks are white to represent the virgin birth and sinless nature of Jesus. The red stripes (3 small & 1 large) represent the suffering Christ endured at the end of his life. Those red stripes dissolve as you suck on the candy and bring the candy to pure white to represent how Christ’s sacrifice takes away our sin to make us clean.
ANNOUNCEMENTS:
None to discuss this time.