Asylum AM – Page 26 – F3 Knoxville

It was a graveyard smashI

October 31, 2025 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana, Gibbler, Cat Gut (Mike Davis), Double Wide, P3, Aquafina, Cinco (Scott McGuire), Pac-man, Cosmo 2
FNGs: None
COUNT: 10
WARMUP: 57 air squats cause its my umbilical cord birthday. Why not? Getting those legs ready for later. Joint prep. Cherry pickers. Lap around the place we lovingly call the Asylum

THE THANG: back by (unpopular demand)
The Matlock LegDay Pyramid.
Followed by Roxanne (to merkins and mtn climbers)
And Jolene (Hello Dollys and Big Bois)

And course PeePaw’s Coochie Tunes featuring Conway, Toby and some other favorites

On to Cloud. Partner workout
“I go, You Go”
Alternating work by partners with a cashout each time

MARY: I share a birthday with Vanilla Ice and Nick Saban. Top that anyone

ANNOUNCEMENTS: AI said I looked homeless. Not sure i can recover from that

COT: Romans 8:26

[halls-otb] DORA at Clayton

October 30, 2025 BackBlasts

AO: halls-otb
Q: Frizzles
PAX: Mountain Ice, Mr.May, Natty, Frizzles
FNGs: None
COUNT: 4
WARMUP: The Usual

THE THANG:

Quick mosey around the park loop.
Partner up
DORA
Merkins- 100
BBSU- 200
Squats- 300

Triple Pump Jump Squats x10 ic

MARY:

Flutter Kick
LBC
Alabama Prom Date
Crab Reaches
Hello Dolly

ANNOUNCEMENTS:

COT:

The real good stuff happens at F3 when we use it to let our brothers help shoulder our burdens. Don’t believe the lie that you have to suck it up, figure it out on your own and keep the hard stuff to yourself.

Mountain Ice quoting Appleseed: “a self made man is a lonely man”.

Matlock’s Birthday Eve Workout

October 30, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: P3, Grandslam, Dain Bramage
FNGs: None
COUNT: 4
WARMUP:
– SSH
– Stretching
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (with a Knee Kick to get Ready for the Parade)
– Tie-Fighters
– Michael Phelps
– Big Arm Circles
– X-Wings

THE THANG – Looking for Light in All the Wrong Places:
1. Round 1 worked our way down the end of the Dragon to the bottom of Cardiac. Alternated exercises at each lit light pole:
1. Burpees
2. Imperial Squat Walkers
3. Big Boy Sit Ups
1. Round 2 worked our way up Cardiac and down the Dragon. Alternated exercises at each lit light pole:
1. Squat Kicks
2. Lunges (to the next lit light pole)
3. Bernie (to the next lit light pole)
1. Sprinkled in some Burpees along the way

MARY:
– Hold Al Gore for 30 Seconds

ANNOUNCEMENTS:
– Recall the schedule of events for the Anniversary Convergence and reminder to sign-up

COT:
– Reviewed Habakkuk & Genesis for the Fall. Obedience is what the Lord ask of Adam & Eve. They did not comply. A reminder that “delayed obedience is disobedience.”

Cool spirit movement Q

October 24, 2025 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: Gibbler, P3, Aquafina, Matlock (Bill Maddox), Sawdust, Double Wide, Cinco (Scott McGuire)
FNGs: None
COUNT: 7
WARMUP: SSH and merkins and TN rocking chair

THE THANG: mosey to various locations for more merkins and rope rows and Bulgarian squats and dry socks and HRM and froggy squats and flutter kicks and crunch frogs and a wall sit

MARY:

ANNOUNCEMENTS: convergence

COT: we’re made to work and create and add life and value

CMUrsday??

October 23, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Code Brown, Waffle House (Brady Greene), TrampStamp
FNGs: None
COUNT: 4
WARMUP:

5 Easy Burpees
SSH
Lap around the parking lot
Cherry Pickers
Abe Vigoda’s
Runners Stretch Sequence
Up/Down Dog
Shoulder lubricator

THE THANG:

Pavilon

2 rounds

Timer is how long it takes Station 1 to get back and then we rotate.

Station 1 – Run to Cloud and do 10 pull-ups or Swing rows

Station 2 – CMU Plank (feet on block)

Station 3 – Defecit Merkins

Station 4 – Goblet Squats

Cloud

Timer is how long it takes Station 1 to get back and then we rotate.

2 rounds

Station 1 – run to Pavilon and do 20 table rows

Station 2 – CMU Big Bois

Station 3 – Blockies

Station 4 – OH Step Back Lunges

2 rounds – *Only had time for one round

Timer is how long it takes Station 1 to get back and then we rotate.

Station 1 – Run to the top of Baby Everest and do 10 Burpees

Station 2 – CMU Flutter Kicks

Station 3 – Lawn Mowers

Station 4 – CMU Merkins (hands on Block)

MARY: Notta

ANNOUNCEMENTS:

COT: