F3 Knoxville

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!”

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.

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.

Hill of a Good Time

AO: asylum-am
Q: P3
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Waffle House (Brady Greene), F3 Pluto ( Hugh Nystrom), Double Wide, Rainbow, Pac-man, Newton
FNGs: None
COUNT: 9
WARMUP:
– 5 easy up-downs
– SSH
– Run around parking lot
– Cherry Pickers
– Abe Vigodas
– Tie Fighters
– Run around parking lot
– Tempo Merkins
– Tempo Squats
– Upward/Downward Dog
– Runners Stretch

THE THANG:

Bernie up baby Everest
7’s on hill by wall – Step-ups/up-downs
Path towards the road – Route 66 every other light post v-ups.
2X – Bear Crawl 50 paces up Everest, run the rest of the way.
At the Asylum steps, count off by threes.
1’s – stay and do AMRAP of Toe Merkins – 10 each direction
2’s – Run to overlook and do Man-makers
3’s – Run to bump 1’s

MARY: Notta

ANNOUNCEMENTS: Winter Solstice Hike in the works… more details to come.

COT:

Echo G-6’s bomb from Brolympics. You are nowhere by accident. God has placed you where and with the people in your life for a reason. We are called to be here and be around one another.