F3 Knoxville

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

Walking Back In Time

AO: asylum-am
Q: Sawdust , Charmin (John Willis), Matlock (Bill Maddox), Tropicana, bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton), Gibbler, Rainbow
PAX: Sawdust, Charmin (John Willis), Matlock (Bill Maddox), Tropicana, bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton), Rainbow, Gibbler, Jack-Jack 🐕, Rugby 🐕, Cash 🐕
FNGs: None
COUNT: 9
WARMUP: Hitch up the :dog2: :dog2: :dog2:

THE THANG: Ruck for 4.27 miles at a pace appropriate for Coolio (Greg Fox). This resulted in Tropicana & Sawdust playing the role of Tail End Charlie.

MARY: No time for her

ANNOUNCEMENTS: N/A

COT: Hands spoke of the start of the Advent season & how we should love & care more.

Post Turkey fun

AO: asylum-am
Q: Farley
PAX: Grandslam, Tropicana, Waffle House (Brady Greene), TRC/Crab legs, Gus in Georgia (Jordan Carpenter), Matlock (Bill Maddox), Ulga, Nemo, Hangnail, Shotgun
FNGs: None
COUNT: 12
WARMUP: light stretching

THE THANG: 20 reps with CMU shoulder press, curls, squats, Big Boys …
Run then 50 yards to a burpee and run back. Repeat but dropping by 5 reps each time.

Pavilion workout of wall squats, rifle carry, and reverse merkins.

Finish with jog and dips.

MARY:

ANNOUNCEMENTS:

COT:I can do all things through Christ that strengthens me

CMUESDAY

AO: asylum-am
Q: P3
PAX: Grandslam, Matlock (Bill Maddox), TRC/Crab legs, Snitch (Cory Beilharz ), TheWalrus, Farley, Sawdust
FNGs: None
COUNT: 8
WARMUP:

SSH
Cherry Pickers
Abe Vigotas
Run around the parking lot
Tempo Merkins
Tie Fighters
Runners Stretch
Up/Down Dog
Deep Squat

THE THANG:

Carry Coupons to the Rustic Pavilon

One Partner runs around the Circus, while other partner AMRAPS:

10 Blockies
10 Lawnmowers each side
10 Wood Choppers (5 each side)

3 rounds each

Mosey to Pavilon

One partner rifle carry’s around pavilon, while other partner chips away at:

100 Up and Over Merkins
100 Table Rows
100 CMU Big Bois
100 Thrusters

Switch every time partner returns from rifle carry.

MARY: Notta

ANNOUNCEMENTS:

We will be doing a 6am beatdown on Thanksgiving. The PM crew is doing a 9am workout as another option.

COT: Stick with our disciplines. The trend around us urges us to have instant gratification. True reward comes from putting in the work and being consistent in our practices over time.