Asylum AM – Page 10 – F3 Knoxville

[the-pulpit] Knees Over Toes

February 16, 2026 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Betty, Sawdust, Jim Norris, Smoked Pickle, Ike, Leland Robbins (Geiger)
FNGs: None
COUNT: 7
WARMUP:
Mosey to top of new hill for stretching

THE THANG:

MS/ES awning (3 Rounds)
– Tibialis (back against wall, heel on ground)
– Copenhagen plank 15 sec hold
– Split squat on bench

Chuck’s Hill (3 rounds)
– Backward walk to speed bump
– 10 T merkins
– Jog to speed bump
– 10 T merks
– Backward walk to gravel lot gate
– Mosey back down hill

Practice Turf (3 rounds)
– Poliquin step down (10 each leg)
– Lap around

MARY:
A few rounds under the US entrance

COT:
A word from AI: Longevity is built one rep at a time. Move well now so you can move always.

[genesis] We like doing dumb things

February 16, 2026 BackBlasts

AO: genesis
Q: Lizzy
PAX: FixerUpper, Single (Ryan Chambers), Mountain Ice, Natty
FNGs: None
COUNT: 5
WARMUP:
Ssh
Arm circles forward and backwards
Grady corns

THE THANG:
Mosey to trader joes take 80 and 60 sandbags
4 corners, guys with bags do 10x russian squats others do 25x merkins, fast mosey between stations.
Next round guys do 10x sandbag burpees, other guys do lunges, indian run between stations.
Final round capped off with wall handstands

MARY:

ANNOUNCEMENTS:

COT:
Talked about how when I first started at F3 the guys who really had an impact on me at the quaken and brickyard. The style of wods was always intense and a beat down. There’s also a place for the less intense wods as well. I’m grateful for a couple of guys unconditionally helped me get ready for my first tough

[vlshorse] Q1.1 DRP

February 15, 2026 BackBlasts

AO: vls-dead-horse
Q: Stitch
PAX: Borg, Honeydew, Pool Boy, Mermaid, Drano, Baby Boomer
FNGs: None
COUNT: 7
Healthy discussion around making the commitment to “Get Right”.
Movement from Mascot/Amateur (to seem rather than to BE), initiated by a Disrupter, to Pro (to BE rather than to seem). We all agreed that this cannot be achieved on our own.

Shared stories of previous and current patterns we find ourselves in and how HIMs and F3 encourage us to MOVE, which leads to Acceleration and ultimately to Momentum.

Great points made about the difficulty of taking the Red Pill but how establishing strong and healthy routines can remove our discretion to do otherwise.

Good stuff!

f3nation.com/drp

Ramblin Man

February 12, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, Casey Kasem (Jess), Snitch (Cory Beilharz ), Pac-man, Matlock (Bill Maddox), P3, Suds
FNGs: None
COUNT: 8
WARMUP:
SSH, stretch, lots of doubt about a neurological trick to help with stretching, the naysayers smh. mericans, more stretching
Jog, Rocky’s, Bernie, super Mario, side shuffle.

THE THANG:
Bernie Baby Everest. Big bois, mosey, Dollys, mosey to overlook, DORA. 1 runner, 1 ab of choice. 4x through. Some balance moves

Ramble down the stairs. Flutter kicks.
Ramble to the circle. Mericans
Ramble to the pickleball stairs. 3 trips up.
Ramble back to the circle, bbq squats
Ramble back to old stairs, iron mikes
Ramble back to the dragon, 2 jumpsquats each light

MARY:
Nada
ANNOUNCEMENTS:
Haw ridge
COT:
Putting in consistent effort at work despite inconsistent outside pressure.
Can I put in the work when no one is looking and no one is pushing. Can I put in the put in the work each day because it is in service of God. Laziness is the devil’s playground.

[juco-rush] Erectors Revenge

February 12, 2026 BackBlasts

AO: juco-rush
Q: Natty
PAX: Zippy, Erector, Trash Panda (JUCO), Butterknife, Natty
FNGs: None
COUNT: 5
WARMUP: instructional jog around the JUCO perimeter (the detail in the instructions may have challenged Erector’s level of expectation).

THE THANG: 3 lollipop speed runs with intermittent recovery laps (3 cycles). All on campus perimeter and some nice mileage.
This is so everyone could experience the full lick, each HIM found their own center
MARY: she was buggin

ANNOUNCEMENTS: see Juco main

COT:as above