F3 Knoxville

CMOVESDAY

AO: asylum-am
Q: P3
PAX: Tropicana, Gibbler, Snitch (Cory Beilharz ), Russell Crook/Crablegs, Matlock (Bill Maddox), Grandslam
FNGs: None
COUNT: 7
WARMUP:
SSHs
5 easy up downs
Tie Fighters
Cherry Pickers
5 easy up downs
hamstring/glute stretches
Shoulder/Lat/Tri stretches
Runners Stretch
Down/Up Dog

THE THANG:

3 Rounds:

10 Table Rows
20 Merkins
20 Squats

– Lunge Straight aways, walk back side of Pavilon

3 Rounds (w/cmu):

10 Thrusters
20 Lawn Mowers (10each)

– Lunge Straight aways, walk back side of Pavilon

3 Rounds:

15 Carolina Dry Docks
30 Hello Dollies (Single Count)

– Lunge Straight aways, walk back side of Pavilon

3 Rounds:

15 Curls
15 Presses
30 Toe Merkins (10 each direction)

– Lunge Straight aways, walk back side of Pavilon

3 Rounds:

20 Supermans
30 4-count Flutter kicks
10 Woodchoppers (each side)

– Lunge Straight aways, walk back side of Pavilon

MARY: Some pleasant stretching

ANNOUNCEMENTS: Winter Solstice Hike this Saturday. See Rainbow’s post above for details

COT: Acknowledgement to all the “M”s out there. They help us more than we are aware. We pray that they feel appreciated and we can be good partners.

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!”

20° OTB

AO: the-farm
Q: Bartman , Gibbler
PAX: Einstein, Gibbler, I-Beam
FNGs: None
COUNT: 4
WARMUP: yes. A few runs across the soccer field.

THE THANG:
Random PT using hills & bleachers. DORA 1,2,3 at the end.

MARY: nope

ANNOUNCEMENTS:

COT: Keep your problems in perspective. Many of our “problems” pale in comparison to what others around us are going through.

Birthday Bonanza

AO: asylum-am
Q: Gibbler
PAX: Hands, P3, Matlock (Bill Maddox), Hot Tub (John Muller), Gibbler, Farley, @grandsslam
FNGs: 1 @grandsslam
COUNT: 7
WARMUP: 44 SSH to ring in another year around the sun

THE THANG: mosey to missile silo for 4 rounds of run the loop and amrap of skaters and BBS and squats and rocky balboa.

Mosey to chapel for alternator rounds of running and merkins and wall sits and lunges and bear crawls and CDD and dips

MARY: a few flutter kicks

ANNOUNCEMENTS:

COT: Jesus story book bible introduction and how it all leads to Jesus

Q Picks the Destination – PAX picks the Journey

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Double Wide, Kentucky, Cat Gut (Mike Davis), Hands, Love’s, P3, Rainbow, Waffle House (Brady Greene), Patty Melt (Parker Greene), Passport (Ryan Matthews), Charmin (John Willis)
FNGs: None
COUNT: 12
WARMUP: Remember that the Q does not show up late. He does not show up early. He shows up exactly when he means to. So, despite the time being 5:30:59, the Q had to quell a Gibbler led mutiny. After that, it was quick work with SSH, a bit of a stretch, This and That, and Abe Vagodas.

THE THANG:

Mosey to Circus Maximus and partner up.

The PAX was charged with the following:
– Run 12 laps of Circus Maximus
– 25 Burpees
– 50 SSH (4 count)
– 100 Merkins
– 150 Curls (with coupons from the closest rock pile)
– 100 OHP with coupons
– 50 Weighted Squats
– 25 Man Makers

How and in what order they accomplished their goals was up to them.

Q calls recovery and mosey back to AO

MARY: was AWOL

ANNOUNCEMENTS: Solstice Sunrise Hike is ON! Details to follow.

COT: We all love to be footloose and fancy free. But, as the song goes:

“I don’t mind getting older.
You get smarter when you do.
The burdens that you shoulder
Are what define you. “

Or as Paul says: “Bear one another’s burdens, and so fulfill the law of Christ.”

Don’t shy away from the burdens of responsibility. Lean into them. They define us as an instrument of God.