Asylum AM – Page 15 – F3 Knoxville

Circuit Circuit Circuit

January 28, 2026 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: Cat Gut (Mike Davis), Cosmo 2, Matlock (Bill Maddox), Tropicana, Gibbler, @Suds, @Gilligan
FNGs: None
COUNT: 7
WARMUP: Rocky Balboa and karaoke and Bernie and super Mario. Matlock (Bill Maddox) said “hips don’t lie.”

THE THANG: 4 rounds and counting down by 5’s from 20 near the pavilion of decline merkins and pistol squats and calf raises and table rows. Mosey to cloud for 4 rounds of dips “when I dip you dip we dip” step ups incline merkins and crunchy frogs. Mosey to chapel for merkins skaters and flutter kicks. Finish on the cloud with Mary

MARY:

ANNOUNCEMENTS: starfish convergence

COT: every moment holy “waking” liturgy

[juco-rush] Campus Loops

January 28, 2026 BackBlasts

AO: juco-rush
Q: Erector
PAX: Butterknife, Lt. Dan, Trash Panda (JUCO), Erector
FNGs: None
COUNT: 4
WARMUP:
Lap around campus
THE THANG:
Interval loops on “Career Path Way” 4 times with a half lap recovery
MARY:
Cooldown lap around campus
ANNOUNCEMENTS:
See juco
COT:
See juco

[the-pulpit] Pushing Pipe

January 28, 2026 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Kevin (Miss Piggie), Betty, Ike, Leland Robbins (Geiger), Rougarou, Jim Norris, Smoked Pickle, Snitch (Cory Beilharz )
FNGs: None
COUNT: 9
WARMUP:
Quick mosey around the parking lot dodging ice

THE THANG:
At the football field. Divided into two groups stationed on either sideline. Worked through two round of exercises on both sidelines. Mode of transportation between sidelines was pushing a piece of corrugated pipe across

Rd 1
– alternating merkins
– Snow angels
– Pulse lunges
– LBCs

Rd 2
– Catalina wine mixers
– Heel touches
– Weighted swings
– LBCs

Two rounds of team relays pushing the pipe the full length of the field.

COT:
Discussed importance of groups and introduced concept of Shieldlocks. More info to follow.

All about that Bass

January 27, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Gilligan (R. J. Duncan), Casey Kasem (Jess)
FNGs: None
COUNT: 6
Leg Day! We stayed off the ground and generated our own heat with Leg Day.

WARMUP:
SSH, stretch, cherry pickers, Abe’s

THE THANG:
Tabata Style. 45 on 15 rest
Squats
Step ups L/R
Wall sits
Back lunges L/R
One leg stand. L/R
Side lunges L/R
Imperial squat walkers
Bulgarian split squats L/R

Skip around the bldg (wow those legs are heavy)

3 times through
Feel the Burn

MARY: Nada

ANNOUNCEMENTS:
Starfish. This Saturday
Haw Ridge 3/27

COT: Forgiveness
Sage advice I once received that if I have anger or resentment against someone I need to pray daily for that person(not to get what they deserve) to receive God’s grace. Miraculously, after two weeks I will receive God’s grace to forgive.
Forgiveness is not in my nature. The power to forgive comes from the Master of forgiveness.

[halls-otb] Slow and Steady Ruck

January 26, 2026 BackBlasts

AO: halls-otb
Q: Otis
PAX: Mic Drop(Sam), Otis
FNGs: None
COUNT: 2
WARMUP: Contemplate walking down the parking lot or grass. Fall, then move to the grass.

THE THANG: Ruck the Marco’s, Food City and Rural King loop

MARY: Stick to the grass

ANNOUNCEMENTS: Convergence this Saturday!

COT: “His brothers also came and fell down before him and said, “Behold, we are your servants.” But Joseph said to them, “Do not fear, for am I in the place of God? As for you, you meant evil against me, but God meant it for good, to bring it about that many people should be kept alive, as they are today. So do not fear; I will provide for you and your little ones.” Thus he comforted them and spoke kindly to them.”
‭‭Genesis‬ ‭50‬:‭18‬-‭21‬ ‭ESV‬‬

We talked about the character of Daniel on our walk and then Joseph in the COT.
– staying focused on God in a foreign land
– being obedient and strong against temptations
– forgiving and being content with God’s plan
– humility before God and others