F3 Knoxville

Tag: Cosmo 2

Stand Rooted

AO: asylum-am
Q: Gibbler
PAX: Charmin (John Willis), Hot Tub (John Muller), Double Wide, Cosmo 2, Rainbow, Gibbler, Cat Gut (Mike Davis), Bunny, Love’s, Coolio (Greg Fox), Sawdust, Matlock (Bill Maddox), P3, Hands, @Newton, @Tropicana, @woodpecker
FNGs: None
COUNT: 17
WARMUP: tie fighters, Grady corn, SSH
THE THANG: mosey to islands. 10 merkins, BBS and Squats each lap with decreasing by 2 from 20 with Picklepounders, Rocky balboa? Flutter kicks, crunchy frog, froggy squat, shoulder taps and step ups.
MARY: captain thor
ANNOUNCEMENTS: triple birthday Q and convergence
COT:psalm 1. Be planted and know the truth

The Kraken. Bunny is a menace (murder bunny)

AO: asylum-am
Q: Gibbler
PAX: F3 Pluto ( Hugh Nystrom), Bunny, Hot Tub (John Muller), Cosmo 2, P3, WORM, Cat Gut (Mike Davis), Rainbow, Gibbler, Hands, Double Wide, Charmin (John Willis), @Worm @Newton@Whitebelt @Tropicana
FNGs: None
COUNT: 15
WARMUP: some stuff to get us warm. We listened to @cosmo 2 flap his gums.
THE THANG: The Kraken. 8 stations with exercises. Almost 3 rounds.
MARY:
ANNOUNCEMENTS:
COT:John 1. Be the Light. Don’t wait to change.

Santa Claus is Going to Town

AO: asylum-am
Q: Coolio (Greg Fox)
PAX: Double Wide, Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cosmo 2, Hot Tub (John Muller), Rainbow, Waffle House (Brady Greene), Matlock (Bill Maddox), P3 (Jordan Simmons), Cinco (Scott McGuire), Love’s, Frenchie, Tropicana, UnicorNewton, Sambo #5
FNGs: 1 Sambo #5
COUNT: 16

WARMUP: yog around lot and up Baby Everest. Divvy up gifts
THE THANG: Dirty Santa/white elephant/Yankee swap

open a gift. lead ladder of
5 merkins
10 Big Bois
15 mountain climbers
20 SSH
25 squats
random runs and random intervals

the penalty for stealing a gift was draconian. 10 burpees followed by toting 100 lb weight up Baby Everest
not fact verified

gifts included an axe, the return of the Unicorn mask, an autographed pic of Coolio, REI gift card, lots of hand warmers,bbq rub and jerky. Free one hour massage from White Belt, giant Kit Kat Bar and a live gerbil

MARY: yes she was integral to the Christmas story

ANNOUNCEMENTS: Charmin was talking about the Soviet Union (fondly one can presume) and drowned out this part

COT: Read Luke 2. As prophesied back in Isaiah….Gibbler smells

Birthday Q

AO: asylum-am
Q: Gibbler
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Fabio (Joe Hamilton), Gibbler, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, TRC/Crab legs, Waffle House (Brady Greene), @worm, @loves
FNGs: None
COUNT: 14
WARMUP: 43 SSH
THE THANG: partner up. Rounds with merkins, squats, LBC, flutter kicks, wall sits, shoulder taps, pickle pounders, etc
MARY: @cat gut led boat/canoe
ANNOUNCEMENTS:
COT:Jesus is the reason.

Easy 4 miles

AO: asylum-am
Q: Gibbler , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler, Hot Tub (John Muller)
FNGs: None
COUNT: The number of counting shall be three
WARMUP: none
THE THANG: run 4 miles on a dangerous road
MARY:
ANNOUNCEMENTS: marathon weekend is coming up
COT:don’t be a jerk