F3 Knoxville

Lady Luck Kept Us Warm

AO: asylum-am
Q: Sawdust
PAX: Snitch (Cory Beilharz ), Gibbler, Cat Gut (Mike Davis), Cinco (Scott McGuire), Rainbow, Double Wide, FixerUpper, Suds
FNGs: None
COUNT: 9
WARMUP:
– SSH
– Stretch
– Tempo Merkin
– Cherry Pickers
– Abe Vigoda
– Rockettes
– Tie-Fighters
– X-Wings
– Burpees (Until the PAX confirmed they were warm)

THE THANG:
– A little friendly competition with dice and exercises. We created 2 teams. One would do the exercises listed while the other ran to a set of select locations, determined by the dice.
Let’s Roll & Run:
1. All The Way Around the Circus Maximus
2. Don’t Step onto the Cloud
3. Sanctuary
4. Toilet Building
5. Upper Parking Loop
6. Water Cooler

Exercises:
– 10 – Burpees
– 15 – Seal Jacks (4 – Count)
– 20 – LBCs (4 – Count)
– 15 – Peter Parkers (4 – Ct)
– 10 – Sumo Squats (4 – Count)
– 15 – Hello Dollys (4 – Ct)
– 20 – Merkins
– 15 – V-Ups
– 10 – Lt. Dans
– 15 – Gas Pumpers
– 20 – Side Crunches (10 EA)
– 15 – Boxcutters (4 – Count)
– RINSE & REPEAT

MARY: Still quite contrary, but no time for her.

ANNOUNCEMENTS:
– Starfish Convergence at the asylum-daybreak on 31-Jan-26.
– Escape from Haw Ridge on 27-Mar-26

COT: Keep being plugged in & grounded in a group, especially in F3.

Hot Toddy Quadruple Birthday Q

AO: asylum-daybreak
Q: Lilydipper , High Heels, Charmin (John Willis), Snitch (Cory Beilharz )
PAX: Veggie (Rylen Huddy), Natty, Wes Franks (Pony Tail), Drum Major, Curveball, Crash Dummy, Dain Bramage, Mr Jinxy, Pele (Jon Lindberg), Bail Bonds, flyball, MD Hammer, Pusher, Crawdad (Robbi Dickens), Honeydew, Lulu (Greg Huddy), Rainbow, Crop Top
FNGs: None
COUNT: 22
WARMUP: Lilydipper led us in 20 Side Straddle Hops, Curly Stomps, 7 Twistees, 10 Windmills, 7 Pterodactyls Forward, 7 Pterodactyls Backwards, and a Little of This and That

THE THANG: Snitch (Cory Beilharz ) then led us on sidewalks we could barely see due to lakes and puddles out to the Bros Bowl. He nearly killed us from there. We started with10 Merkins on the bottom and ran clockwise to do 53 (Snitch (Cory Beilharz ) turned 53 on December 23) Bench Dips then ran to the bottom to do 22 Hello Dollies in the lake there at the bottom of the Bros Bowl. Thank goodness there was no sewage from the Bowl. Next we ran clockwise up to the top again to do 53 Incline Merkins on the benches. We ran to the bottom only to do Tempo Squats in the lake. The man made us run clockwise on more top to the top of the Bros Bowl to do 23 Step-ups on the Benches. In an exhausted and drenches state, we got back to the bottom.
High Heels took over from there. We ran to the outdoor chapel and I thought God would have mercy on us there. But not with High Heels in command. We did Doras, each partner running around the chapel in the rain while the other partner did exercises. One would expect about 100 of each exercise but not with High Heels. He had us do 120 Merkins, 240 Bench Dips (our arms were in pain!) and 360 Side-Straddle Hops. Gassed and nearing death, we were looking forward to Charmin (John Willis) lightening things up as he took over the Q. But no!!! Charmin (John Willis) has us run, instead of sidewalks, through a grassy, muddy, trench-filled mess with rats and other varmints floating by us until we got back on the watery roadway to the AO. Ahh, the AO! No!! The man, saying he needs to work his quads for ski patrol, has us Bernie Sanders all the way to the top of Mini-Cardiac and do 5 Burpees in the river up top. Then we run back down past the AO to pick up doggone boulders and take then to the pavilion. He then has us do some kind of configuration of 11s that I never understood, saying we should quadruple each exercise of Curls and Gobble Squats. I finally plopped my boulder down on the picnic table and nearly broke the top. From there, Charmin (John Willis) takes us to steps that were so soaked and muddy that we couldn’t see our feet. He has us do a multitude of Calf Raises with toes out, inward, outward, and every which way but upward, which almost occurred if I hadn’t had the rail to hold onto and keep me from falling backwards. Charmin (John Willis) was kind enough to let us go back to the pavilion, pick up those doggone boulders, and put em back where we found em. Ahhhhh, Sweet Respite. But no, we had do the traditional Asylum Daybreak race up Mini-Cardiac after the COT.

MARY: We had no stinking time for a Mary

ANNOUNCEMENTS: The fact that we had Hot Toddys waiting for us was announcement enough!

COT:

Message: The four Q leaders each talked about something they were thankful for in 2025 and something they were looking forward to in 2026. High Heels was on target when he told us we have so much to be thankful for.

Prayers: Prayers of praise for Mr. Jinxy whose daughter, Carli, the wife of our very own Hooker (Grant Gentry) who now lives with Carlyi in North Carolina, just had a baby. This is the couple’s third child. Prayers of praise for all God blesses us with.

The Return

AO: asylum-am
Q: Hands
PAX: Cat Gut (Mike Davis), Tropicana, Waffle House (Brady Greene), Matlock (Bill Maddox), Hands, Aquafina, Cinco (Scott McGuire), P3, Rainbow, Fabio (Joe Hamilton)
FNGs: None
COUNT: 10
WARMUP: SSH, froggy squats, inch worm merkins

THE THANG: Jogged up and over Baby E. On the trail, did 10 Merkins, 10 2 count American Hammers, 10 jump squats then started to run after 4 good lunges. Skipped 2 light poles and repeated the exercises. Finished at the road. Wandered around until we got to the Overlook. Partnered up and one partner ran the loop while the other did inch worm Merkins – repeat x 1. The one partner ran down the walkway and back while the other did Captain Thors. Repeat x 1. Moseyed to the pav-a-lon for table rows, calf raises and tricep dips x 2 rounds. 1 minute of walk sit.

MARY: Planks with arm raise up and under 4 x.

ANNOUNCEMENTS: Code Brown is coordinating the Winter Solstice hike. Sounds like all the details are super ironed out, just like the Donner Party.
Shovel Flag passing this Wednesday.

COT: Things I learned during the marathon process.

The Longest Mile

AO: asylum-am
Q: Swanson
PAX: P3, Coco (Sam Duzan), Matlock (Bill Maddox), Cinco (Scott McGuire), Tropicana, Cosmo 2, Gibbler, Cat Gut (Mike Davis), Waffle House (Brady Greene), Rainbow, Dung Beetle, Techno (I think)
FNGs: None
COUNT: 12
WARMUP:
SSH – 25
Baby Arm Circles – 10ea way
Squat & Reach – 10
Hill Billy – 10

THE THANG:
Longest mile

Inchworm merkins or Peter Parker Merkins/25
100m run
Bobby Hurly’s or Bonnie Blair’s/25
100m run
LCRC or triple V-up/25
100m run
8 Ct Body Builder or deconstructed burpee/25
100m run

Rinse & Repeat x3

Wild Card – Flip or Keep
– if you flip, the new exercise stays unless all agree and pay a penalty:
– 1 – 100 SSH
– 2 – 100 LBC
– 3 – 100 Squats
– 4 – 100 OH Claps

MARY:

No time

ANNOUNCEMENTS:

Knoxville Region is star fishing in to two regions.
– Need a name for “east” (Asylum, Big Ball, Quaken, and future AO’s
– Volunteers for leadership positions she

COT:

Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.
C.S. Lewis, Mere Christianity

Skunks and Rabbits

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: P3, Rainbow, Matlock (Bill Maddox), Aquafina, Cat Gut (Mike Davis), Cinco (Scott McGuire), Hands, Pac-man, Tropicana
FNGs: None
COUNT: 9
WARMUP: SSH x 30, jog around parking lot, lunge with BAC, Bernie up Baby Everest -6 tempo squats, run curb to curb with merkins at each side (10 down to 4).

THE THANG: mosey to top of skunk hill with CMU. Partners — do 11’s on skunk hill— merkins at bottom and squats on top. After each set of squats on top one partner grabs CMU and does murder bunnies to first light and does 10 thrusters while partner runs to second light and does 20 merkins and 20 big boys. Alternate with partner.

MARY:

ANNOUNCEMENTS:

COT: Recommend reading “The Story”, the Bible as one continuing story of God and His people. 31 chapters covering Genesis to Revelation using text of the NIV Bible to read like a novel.


Fatal error: Uncaught Error: Call to undefined method WP_Script_Modules::get_queue() in /home/f3knoxville/www/www/wp-content/plugins/gutenberg/lib/compat/wordpress-7.0/script-modules.php:51 Stack trace: #0 /home/f3knoxville/www/www/wp-includes/class-wp-hook.php(324): gutenberg_print_script_module_translations('') #1 /home/f3knoxville/www/www/wp-includes/class-wp-hook.php(348): WP_Hook->apply_filters(NULL, Array) #2 /home/f3knoxville/www/www/wp-includes/plugin.php(517): WP_Hook->do_action(Array) #3 /home/f3knoxville/www/www/wp-includes/general-template.php(3208): do_action('wp_footer') #4 /home/f3knoxville/www/www/wp-content/themes/treville/footer.php(32): wp_footer() #5 /home/f3knoxville/www/www/wp-includes/template.php(810): require_once('/home/f3knoxvil...') #6 /home/f3knoxville/www/www/wp-includes/template.php(745): load_template('/home/f3knoxvil...', true, Array) #7 /home/f3knoxville/www/www/wp-includes/general-template.php(92): locate_template(Array, true, true, Array) #8 /home/f3knoxville/www/www/wp-content/themes/treville-child/archive.php(45): get_footer() #9 /home/f3knoxville/www/www/wp-includes/template-loader.php(113): include('/home/f3knoxvil...') #10 /home/f3knoxville/www/www/wp-blog-header.php(19): require_once('/home/f3knoxvil...') #11 /home/f3knoxville/www/www/index.php(17): require('/home/f3knoxvil...') #12 {main} thrown in /home/f3knoxville/www/www/wp-content/plugins/gutenberg/lib/compat/wordpress-7.0/script-modules.php on line 51