F3 Knoxville

Tag: Hot Tub (John Muller)

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

Ice Ice Baby

AO: asylum-am
Q: Gibbler (Tim Basch) , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler (Tim Basch), Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP: zero. @coolio would be proud
THE THANG: 8 mile run
MARY:
ANNOUNCEMENTS:
COT:Hot Tub tripped on a crack. Watch your feet

Birthday Burpees for Another Trip Around the Sun

AO: asylum-am
Q: Code Brown
PAX: Sawdust, Matlock (Bill Maddox), Charmin (John Willis), Cosmo 2, Hot Tub (John Muller), Bunny, Gibbler (Tim Basch), Woodpecker, Breaststroke (Will Duncan), Cat Gut (Mike Davis), Fabio (Joe Hamilton), Cinco (Scott McGuire), Potter
FNGs: 1 Potter
COUNT: 14
WARMUP: 52 SSH & various stretching and slow activation merkins, squats to decrease joint viscosity.

THE THANG:
Circuit timer with 25sec of each interval then 10 sec rest. 4 sets. Set to a medley of mostly 70’s and 80’s rock.
1. Merkins
2. LBC
3. Table Row
4. Box Jump Or stepup
5. Dips
6. Lunges
7. Mountain Climbers
8. American Hammer
9. Shoulder Taps
10. Plank (Hold Proper form)
Between sets run around AO then do 13 Burpees

COT: Most of us spend too much time on what is urgent and not enough time on what is important.
Steven Covey: To parents don’t spend all your time trying to make copies of yourself rather focusing on loving and doing what is important with your kids. Jesus speaking on anxiety…
Matthew 6:33-34[33] But seek first the kingdom of God and his righteousness, and all these things will be added to you.[34] “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.