F3 Knoxville

Tag: Hands

Lighting of the Advent Candles

AO: asylum-am
Q: Charmin (John Willis)
PAX: Bunny, P3, Matlock (Bill Maddox), Cat Gut (Mike Davis), Love’s, Patty Melt (Parker Greene), Hands, Double Wide, Pac-man, Waffle House (Brady Greene), Charmin (John Willis), Russell Crook/Crablegs, Backflow (Wesley Hunt), Kentucky, Unibráu (Nick Robinson), Hot Tub (John Muller)
FNGs: None
COUNT: 16
WARMUP: Very short. Deep squat; this and that, one cherry picker. Mosey to the open air chapel

THE THANG:

We have five candles. We light one, say a prayer, do some exercise. Here they are.

HOPE

SCRIPTURE: Isaiah 40:31: But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will sun and not grow weary; they will walk and not grow faint.”

We now light the first candle, the candle of hope. Hope is like a flame that warms and comforts us. As we light this candle, we celebrate the hope of the prophets and the hope we have in Jesus Christ. We continue to hope in God’s promise that Christ will continue to fill our lives and the life of the world with love and joy and peace.

Prayer: Thank you, God for the flame of hope. As we prepare for Christ’s coming, help us to share our hope with others.

Exercise: We will run and not grow weary. Indian run up the Dragon and back down Baby Everest to the chapel.

PEACE

SCRIPTURE: John 16.33: I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.

Matthew 5:9: Blessed are the peacemakers, for they will be called the sons of God.

We light this second candle to remind us that Jesus is the Prince of Peace. He shows us how to share God’s peace with others.

Prayer: The prayer of St. Francis asks God to help us be peacemakers.

Lord, make us instruments of your peace.
Where there is hatred, let us sow love;
Where there is injury, pardon;
Where there is doubt, faith; W
here there is despair, hope;
Where there is sadness, joy;
And where there is darkness, light.
Grant that we may seek not so much to be consoled as to console, to be understood as to understand, to be loved as to love. For it is in giving that we receive, in pardoning that we are pardoned, and in dying that we are born to eternal life. Amen.

EXERCISE: Mosey to rock pile for

25 curls (4 ct)
25 rows (4 ct)
25 overhead presses (4 ct)

JOY

SCRIPTURE: Luke 2:10: And the angel said unto them, Fear not; for, behold, I bring you good tidings of GREAT JOY, which shall be to all people. For unto you is born this day in the city of David, a Savior, which is Christ the Lord.

Paul tells us to rejoice in God always. We light the third candle to remind us of our joy in Jesus Christ.

PRAYER: God of Joy, thank you for the excitement and delight we experience at this joyful time of year. Help us to share your joy with others, so that they too will be filled with your spirit. Amen.

Exercise: Jump for Joy:

25 Froggy Squats (4 ct)
25 SSH (4 ct)

LOVE

SCRIPTURE: 1 John 4:8: Anyone who does not know love does not know God, because God is Love.

John 3:16: For God so loved the world that he gave his only son, that whoever believes in him should not perish but have everlasting life.

John Lennon: “All you need is love.” So true. Since God is Love, that is all you need.

We light the fourth candle as a reminder to share our love with others through words and actions.

PRAYER: Loving God, thank you for expressing your love through the life of Jesus, through our lives, and the lives of those around us. Help us to remember that your love will never end. Amen.

Exercise: Mosey to the Ellipse (or whatever). Partner up. Run in opposite directions. When you meet, tell your partner you love them. Then do 20 partner merkins or 20 partner BBS. Rinse and repeat.

CHRIST CANDLE

SCRIPTURE:

Luke Chapter 2: Pretty much the whole chapter.

Now we light the Christ candle, the candle which represents Jesus. It is the center of our table, just as Jesus is the center of our lives. Happy Birthday, Jesus.

PRAYER: God, our hearts sing with joy and praise because of Jesus. At this happy season we rejoice that Jesus came among us. By his birth and life, he has shown us that we are your people and that we are greatly loved. Help us to remember Christmas all year long by giving to others the gifts of life: hope, peace, joy and love, expressed in the works of our hands and hearts. Amen.

MARY: Mosey back to the AO

ANNOUNCEMENTS: Solstice Sunrise Hike on Saturday. Meet at Asylum AO parking lot if you want to clown car. Otherwise, meet at House Mountain parking lot at 6:30. Breakfast afterwards.

Also, the fake gloomers are working out at 8:00 am. All are welcome. We’ll still have a 5:30 workout.

COT: Already weaved through the workout with lighting of the candles.

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!”

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.

CMUicides

AO: asylum-am
Q: Hands
PAX: Hands, Sawdust, TRC/Crab legs, Matlock (Bill Maddox), Snitch (Cory Beilharz ), Tropicana, P3
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, high knees, butt kickers, Tie fighters, X-wings (2 reps), tempo Merkins, plank work

THE THANG: Carried our coupons over to the dragon’s tail. Did suicides using 5 stops at light poles going up the trail.
Round 1 – 10 goblet squats at the base, 10 jump squats at the light poles.
Round 2 – 10 curl/press; 10 Merkins
Round 3 – 10 swings; 10 Big Bois
Round 4 – 5 CMU man makers; 5 Lt. Dan’s

MARY: About 45 seconds of some balance work.

ANNOUNCEMENTS: Winter solstice hike probably Saturday December 21. Location TBA. Stay tuned.

COT: Stars come out in darkness and give other light and show the way. Be thankful for darkness and the opportunity to be someone’s star.