F3 Knoxville

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!”

Spanksgiving

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: P3, Charmin (John Willis), Cat Gut (Mike Davis), Code Brown, Patty Melt (Parker Greene), Waffle House (Brady Greene), Cosmo 2, Sawdust, Tropicana, Pac-man, Matlock (Bill Maddox), Coolio (Greg Fox), Harley
FNGs: None
COUNT: 14
WARMUP: SSH x 20 …Coach Dunn stretches and wisdom …complaints about no new material

THE THANG: Run to rock pile and get a heavy rock ! Then run to bottom of baby Everest.

10 rock curls then run up hill – 5 burpees at top
Run back down

10 rock overhead press/thrusters then run up hill – 5 burpees at top of hill.

10 rock rows then run up hill- 5 burpees at top of hill.

10 rock squats then run up hill – 5 burpees at top of hill.

5 blockees with rock – then run up hill – 20 squats at top.

Go to picnic tables

10 dips , 5 picnic table pull ups the run around light pole In center of parking lot. RRx5

Go to cloud

10 decline merkins + 10 box jumps the run around pavilion. RRx5
MARY:
Nope

ANNOUNCEMENTS:
Discussion about workout time on thanksgiving day no decision made.

COT: please keep brother Coolio in your prayers as he’s having a medical procedure this week.

The Q shared James Clears newsletter from last Thursday. jamesclear.com/3-2-1/november-21-2024

Veterans Day 2024

AO: asylum-am
Q: Code Brown
PAX: Hands, Cinco (Scott McGuire), Fabio (Joe Hamilton), P3, Love’s, Code Brown, Charmin (John Willis), Cosmo 2, Cat Gut (Mike Davis), Double Wide, Waffle House (Brady Greene), Tropicana, Techmo, @crablegs.
FNGs: None
COUNT: 14
WARMUP: stretching and an ATM for for good measure.

THE THANG:
Run to the FERTILE CRESCENT.
six laps for the six branches
Army: 20 dips at top
Navy: 20 step ups
Marines: 10 burpees
Coast Gaurd: 50 sit ups
Air Force: 20 dive bombers
Space force: 20 4 ct flutter kicks
Each lap separated by a medley of squats, arm circles and SSH.

Finish it out with a round of 12 failure to launch…

MARY: squats and Superman swim

ANNOUNCEMENTS: na

COT:the Gettysburg address. Read it today and remember all the veterans who served.

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.

Prime Day

AO: asylum-am
Q: Code Brown
PAX: Bunny, Waffle House (Brady Greene), Charmin (John Willis), Tropicana, Double Wide, Rainbow, Matlock (Bill Maddox), Sawdust, Code Brown, Cat Gut (Mike Davis), Loves, Cinco, Newton, Pac-Man, Backflow
FNGs: None
COUNT: 15
WARMUP:53 SSH

THE THANG:woking down thru all the prime numbers in reps of exercises
47 Ricky balboas
43 merkins
41 squats
37 BBS
31 step ups
29 dips
23 press
19 curls
17 tie fighter bombers
13 up and overs.
11 rows/bbs
7 incline markings/butt touchers
5 burpees
3 man makers
2 laps

MARY: 16 hello dollys. LBC, box cutters and bbs.

ANNOUNCEMENTS:

COT: quotes from Sam Gangee.

That there’s some good in this world, Mr. Frodo… and it’s worth fighting for.
Samwise Gamgee

Romans 12:12

[12] Rejoice in hope, be patient in tribulation, be constant in prayer.