F3 Knoxville

Tag: Rainbow

Little fun, little work

Leave a comment
AO: asylum-am
Q: Cosmo 2
PAX: Double Wide, Matlock (Bill Maddox), Charmin (John Willis), Gibbler, Coolio (Greg Fox), Rainbow, Code Brown, Waffle House (Brady Greene), Cat Gut (Mike Davis), Tropicana
FNGs: None
COUNT: 11
WARMUP: SSH, tie fighters, tempo merkins, BBQ squats

THE THANG: at the overlook, exercises at the bottom and at the top near the stairs.

Merkins/flutter kicks
Squats/hello Dollie’s
Lunges/American Hammers
Burpees/big boys
CDDs/lbcs
Bulgarian squats/plank
Glute bridges/pickle pounders

Trip up and down Everest

MARY: none

ANNOUNCEMENTS:

COT: Parable of the Sadhu-faith provides that our call to service will not always be convenient. Often, we must do more than what is convenient.

The cure for a weekend

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Gibbler, Cat Gut (Mike Davis), Double Wide, Rainbow, Cinco (Scott McGuire), Cosmo 2, Farley, Hands, Matlock (Bill Maddox), P3, Patty Melt (Parker Greene), Tropicana
FNGs: None
COUNT: 13
Look I fartsacked on Saturday and missed an epic sledding Q, and my weekend only got lazier from there. I didn’t even bother to check the mail. The goal of today’s Q was to get as much work in as we could without overdoing it.

Secondary goal was to give F3 Pluto ( Hugh Nystrom) the gift of early completion for the day, and we would have succeeded wildly if not for the fact that F3 Pluto ( Hugh Nystrom) was, for all we know, in bed, or doing burpees alone while listening to James Clear podcasts.

My intent was to lightly warm shoulders, not blast them this time, but when I start yapping I lose track of time, so you’re welcome. We warmed up, we guaranteed 10 years of life for all in attendance (you’re welcome again), we moseyed, we hit Cardiac pretty hard, we did 106 burpees.

There was some invented controversy, entirely predictable, as to the timing of the end of the Q. To that I will only say Gibbler that the Q may not always be right, but he’s never wrong.

I flubbed my BOM. Lack of oxygen to the brain.

1970 was Easy Listening

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Rainbow, Charmin (John Willis), Cosmo 2, P3, Sawdust, Waffle House (Brady Greene)
FNGs: None
COUNT: 8
WARMUP: Cherry Pickers and then some never ending (54 4 count) SSH

THE THANG:
While listening to a sampling of the Billboard Hot 100 chart from 12/26/1970, do some circuit work. Work our way around the AO parking lot, dropping down to the Coupon Pile, and then up Baby Everest and down the Dragon to start again. Exercises as follows at various stations:
– 20 Merkins;
– 20 Curls with coupon;
– 9 Burpees;
– 54 Flutters;
– 20 Carolina Dry Docks;
– 54 Squats;
– 9 Manmakers;
– 54 LBCs;
– 20 Bonnie Blairs

MARY: Gas pumpers

ANNOUNCEMENTS: Hot toddy triple Q coming up Jan 11

COT: Remembering my dad who shares a birthday with me and passed away in 2017. One of his lessons to me was to challenge my perspective, my assumptions. Always try to see things from other perspectives. Challenge your viewpoint. Are you seeing things as God intended? Or do our selfish desires get in the way?

Bonus: Lots of easy listening when I was born: James Taylor, the Carpenters. Still some Led Zeppelin and Black Sabbath in there, too though. :sign_of_the_horns:

Ghosts of Q’s past

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Grandslam, P3, Matlock (Bill Maddox), Rainbow, Bono
FNGs: 1 Bono
COUNT: 7
WARMUP:repertoire of Hands Qs favorites. Froggy squats. Running tight little circles around a leaf. Planks with added crap for difficulty.

THE THANG: multi station tour
Route 132 with merkins and squats.

Blatant ripoff Crablegs Trifecta
Table rows
Derkins
Wall sits

Pour one out for the Ghost of Snag
Catch me if you can

Pull-ups and gas pumpers

Jack Webbs without Waffle House

MARY:boat canoe without CatGut

ANNOUNCEMENTS: welcome to Bono. I got you babe

COT: be a spiritual leader in your household. Man up God’s way

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!”