Asylum AM – Page 17 – F3 Knoxville

Moylan’s Arrow

January 19, 2026 BackBlasts

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Casey Kasem, P3, Fabio (Joe Hamilton), Waffle House (Brady Greene), Code Brown, Gilligan (R. J. Duncan)
FNGs: None
COUNT: 9
WARMUP: A bit chilly so we needed to get moving. Started with 30 SSH on the 4ct. Then over the curb for some Rocky B’s (20) then butt kickers down. Rocky B’s on the other side then mosey back. Rocky B’s then some Abe Bagoda more Rocky B’s and then on the move

THE THANG: Started at the pavilion with 4 rounds of 15 table rows and 10 box jumps
Mosey’d to the new pavilion for 4 rounds of 25 dips, 25 4ct flutters, 25 incline merk then a trip around circus max.
When done we did some ab work for P3. No 10 counts for Cat Gut (Mike Davis)
Mosey to tail of the dragon for a quick Route 66 with Dry Dock’s as the choice. Finished up at the top then back down to circle up for some LBC’s and some flutters.

MARY:

ANNOUNCEMENTS:

COT: autos.yahoo.com/people-and-culture/articles/jim-moylan-engineer-behind-fuel-185656144.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAASSwHoW4cL8dfloZxoyLMa9L…

The moylan arrow is an awesome example of how a small thing can make a huge impact. Be on guard for what you can be doing.

Lady Luck Kept Us Warm

January 16, 2026 BackBlasts

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.

[halls-otb] 52 Card Beatdown

January 15, 2026 BackBlasts

AO: halls-otb
Q: Z-Pack
PAX: Mountain Ice
FNGs: None
COUNT: 2
WARMUP:
SSH
Windmills
Rocketts
Hillbillies
Tie Fighters
Raise the Roof
OH Claps
Phelps it out
Squats IC
Tempo Merkins
Mtn Climbers

THE THANG:
We took turns drawing cards, the card number is the number of reps and the suit determines the exercise.
:heart:= burpee
:diamonds:= decline merkin
:spades:= jump squat
:clubs:= lunge, easy way
For face cards,
Jack is 11 reps, Queen is 12 and King is 13
Aces = 25 SSH, 4ct
Jokers are wild. PAX chooses exercise and reps.

We went overtime by a couple of minutes so we could finish the deck.
I brought the Dad Joke 3,000 button that Fixer gifted me. We enjoyed a few jokes when we were tired or when Spotify was playing commercials.

MARY:
No time

ANNOUNCEMENTS:
Starfish Convergence coming Jan. 31
Norris AO kicks off!
Haw Ridge – March 27
2nd F opportunity – check the 2nd F channels

COT:
Thinking about the word “meek.”

Jesus said, “Blessed are the meek, for they shall inherit the earth” (Matthew 5:5)

Sometimes people are described as meek and mild. Meek is used as a synonym for weak. One might think of a submissive, timid, young person.

Truly though, “Meekness” is a humble attitude that expresses itself in the patient endurance of offenses. “Gentleness” is a practical synonym. It implies mercy and self-restraint. Meekness is not weakness. The word meek from the original language was used to describe reining in a stallion. It is the idea of a horse being controlled by a bit and bridle. The horse is choosing to submit to authority. That is meekness. It is power under constraint.

Proverbs says, “He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city” (Proverbs 16:32). In contrast, the individual who is not gentle is likened to “a city that is broken into and without walls” (Proverbs 25:28). Gentleness always uses its resources appropriately, unlike the out-of-control emotions that so often are destructive. Psalm 112:7 – He [the righteous man] is not afraid of bad news; his heart is firm, trusting in the Lord.

This is how I want to be always. Not riding emotional waves of circumstance.

Let’s be meek men who are self controlled. Let us be self controlled, ruling over our own body, mind, and spirit. I’ve shared before about losing my temper with my kids. I am often undisciplined with my diet. I want to grow in meekness, and be self controlled in all areas of life.

[the-pulpit] Another day with the dice

January 14, 2026 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Sawdust, Betty, Snitch (Cory Beilharz ), Smoked Pickle, Leland Robbins (Geiger), Floppy Disc, Voodoo, Jim Norris
FNGs: None
COUNT: 9
WARMUP: Side Straddle Hop(x2), Cherry Pickers, Baby Arm Circles

THE THANG:

MARY:

ANNOUNCEMENTS:
1/31 convergence at asylum.
3/27 hall ridge

COT: A thought on Karma/being at the right place at the right time by accident.

[virtuous-leadership-school] QSource 3rd Foundation: Language

January 11, 2026 BackBlasts

AO: virtuous-leadership-school
Q: Borg
PAX: Honeydew, Pool Boy, Scratch-off, Mermaid, Drano, Baby Boomer, Borg
FNGs: None
COUNT: 7
WARMUP: Coffee, Stories from the week, Prayer

THE THANG: The Language of F3 and Virtuous Leadership
– The lexicon causes confusion, teaching opportunities, connection through conversation, because I have to be able to learn and then speak your language.
– The meaning of “evolutionary.”
– Sad Clown
– HIM
– Having the 6
– F3 logo, especially in meeting strangers, all of a sudden you have a common bond.
– VLS and Shieldlock – sames and differences
– What do you need in order to reset? Prayer, exercise, quiet, outside, coffee with a friend. Consider how you would adjust, if you lost the ability to do that/those activities. How do you prepare for disruptions to those activities?

MARY:
1. Pool Boy suggested we move towards a guided mtg format. This makes sense to promote teaching how to Q and for duplicability as we execute “Addition by Division.” Pool Boy will model his suggestion in two weeks, when he Q’s.
2. When did you get on the scale last?

COT:
1. Never end a meeting without asking, “Who’s got the Q next week?” Keep the Q calendar full.
2. Have a pocket Q ready, always. A “Pocket Q” is the content (studied topic, exercise list) that you stand ready to lead and that requires zero prep time, because you already know what you are going to do when, unexpectedly, there is no Q.