F3 Knoxville

Tag: Cosmo 2

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 cure for a weekend

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Gibbler, Cat Gut (Mike Davis), Double Wide, Rainbow, Cinco (Scott McGuire), Cosmo 2, Farley, Hands, Matlock (Bill Maddox), P3, Patty Melt (Parker Greene), Tropicana
FNGs: None
COUNT: 13
Look I fartsacked on Saturday and missed an epic sledding Q, and my weekend only got lazier from there. I didn’t even bother to check the mail. The goal of today’s Q was to get as much work in as we could without overdoing it.

Secondary goal was to give F3 Pluto ( Hugh Nystrom) the gift of early completion for the day, and we would have succeeded wildly if not for the fact that F3 Pluto ( Hugh Nystrom) was, for all we know, in bed, or doing burpees alone while listening to James Clear podcasts.

My intent was to lightly warm shoulders, not blast them this time, but when I start yapping I lose track of time, so you’re welcome. We warmed up, we guaranteed 10 years of life for all in attendance (you’re welcome again), we moseyed, we hit Cardiac pretty hard, we did 106 burpees.

There was some invented controversy, entirely predictable, as to the timing of the end of the Q. To that I will only say Gibbler that the Q may not always be right, but he’s never wrong.

I flubbed my BOM. Lack of oxygen to the brain.

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.

12 Days of an Asylum Christmas

AO: asylum-am
Q: Sawdust
PAX: P3, Hot Tub (John Muller), Cat Gut (Mike Davis), Breaststroke (Will Duncan), Matlock (Bill Maddox), Cinco (Scott McGuire), Gibbler, Hands, Cosmo 2, F3 Pluto ( Hugh Nystrom), Shotgun, Tecmo
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Tempo Merkins
– Stretching (Including Wayne Dunn Wisdom)
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings (Not TN Rockin’ Chairs)

THE THANG:
12 Days of an Asylum Christmas:
1. [Partridge in a Pear Tree] Squat Thruster
2. [Turtle Doves] Big Boys
3. [French Hens] Cosmic Pickle Pounders
4. [Calling Birds] Monkey Humpers (4-Ct.)
5. [Gold Rings] Man Makers
6. [Geese a Laying] Sumo Squats
7. [Swans a Swimming] Hello Dolly
8. [Maids a Milking] Gas Pumpers
9. [Ladies Dancing] Dancing Bears (4-Ct.)
10. [Lords a Leaping] Jump Squats
11. [Pipers Piping] Lt. Dans
12. [Drummers Drumming] Alt. Shoulder Taps (4-Ct.)

MARY: She was there in spirit, but we didn’t have time for her.

ANNOUNCEMENTS: 51 weeks until the next Winter Solstice Hike.

COT:
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.

1970 was Easy Listening

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Rainbow, Charmin (John Willis), Cosmo 2, P3, Sawdust, Waffle House (Brady Greene)
FNGs: None
COUNT: 8
WARMUP: Cherry Pickers and then some never ending (54 4 count) SSH

THE THANG:
While listening to a sampling of the Billboard Hot 100 chart from 12/26/1970, do some circuit work. Work our way around the AO parking lot, dropping down to the Coupon Pile, and then up Baby Everest and down the Dragon to start again. Exercises as follows at various stations:
– 20 Merkins;
– 20 Curls with coupon;
– 9 Burpees;
– 54 Flutters;
– 20 Carolina Dry Docks;
– 54 Squats;
– 9 Manmakers;
– 54 LBCs;
– 20 Bonnie Blairs

MARY: Gas pumpers

ANNOUNCEMENTS: Hot toddy triple Q coming up Jan 11

COT: Remembering my dad who shares a birthday with me and passed away in 2017. One of his lessons to me was to challenge my perspective, my assumptions. Always try to see things from other perspectives. Challenge your viewpoint. Are you seeing things as God intended? Or do our selfish desires get in the way?

Bonus: Lots of easy listening when I was born: James Taylor, the Carpenters. Still some Led Zeppelin and Black Sabbath in there, too though. :sign_of_the_horns: