Asylum AM – Page 31 – F3 Knoxville

CMUesday for the Ladies

September 30, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Tropicana, Sawdust, Matlock (Bill Maddox), Pac-man, Gibbler, Tramp Stamp, Nordberg
FNGs: 1 Nordberg
COUNT: 8
WARMUP:

5 Easy Burpees
39 SSH
Lap around the parking lot
Cherry Pickers
Runners Stretch Sequence
Shoulder Lubricator

THE THANG:

Catch me if you can with CMU farmer carry and 5 Burpees to Poets Amphitheatre

Partner 1 – AMRAP at Muscle Beach
5 pull-ups / 10 Rows
15 Decline Merkins
20 Big Bois
30 Squats

Partner 2 – Poets Amphitheatre

20 deficit Merkins – bottom
20 Thrusters – Tier 1
30 Curls – Tier 2
10 Blockies – Tier 3
– run back and switch with partner

Catch me if you can with CMU farmer carry and 5 Burpees back to AO

MARY: Notta

ANNOUNCEMENTS:

Cat Gut Retiremenet lunch on Friday! Make sure and let Rainbow know

COT:

Talked about how fortunate we are to have the women in our lives. M’s, mothers, sisters, daughters. They show us the grace of God through them (most of the time)

Ephesians 5:25, 28 – “Husbands, love your wives, just as Christ loved the church and gave himself up for her… In the same way, husbands ought to love their wives as their own bodies. He who loves his wife loves himself.”

[cvproject] On the fly

September 30, 2025 BackBlasts

AO: cv-the-project
Q: Haggis
PAX: LowBid, Erector, Ocho, Munge, TombRaider, Tom Tom, Mathlete, Boy George
FNGs: None
COUNT: 9
WARMUP: Finally arrived before I was late, everyone was shocked.
Disclaimer, core principles
SSH x 20
IW x 15
Tempo Merkins x 10
Cherry Pickers x 5

THE THANG: Sometimes you plan things out and hope it goes well and then sometimes you don’t feel like you can do certain things as a Q. One principle that I learned early on was, if you can’t do an exercise as the Q, don’t require the Pax to complete it. So, on the fly Q made some alterations and made it work!
Lots of mosey over to the ORAU hill and stopping for reps. Included merkins, squats. Stopped to say hi to Dolly, Freddy Mercury and slow tempo hammers.
At the hill we did a Dora 50,100,150 of merkins, squats and single count flutter. My apologies to Mathlete for ending at a horrible choice of numbers during squats.
Moved up the hill to the parking lot with an i dian run. Parking lot we burned our shoulders with a bear crawl across 2 parking spaces and stopping for Merkins 5, 2 spaces, 10, 2 spaces, 15, 2 spaces and 20. Then we lunge walked to the end of the lot (uphill) and halfway reverse lunged walked.
Mosey to the apartments and said good morning with some monkey Humpers. Mosey to the playground for 10 pull ups then deconstructed burpees with 9 groiners, 10 merkins and 11 squat explosions with a clap at the top.
Moved over to the wall for 10 wall ups and then moseyed to the flag

MARY: she was a rough one today. Superman/ banana with a decreasing pyramid of hold 10 sec each, 9 sec each, 8 seconds each, etc. Nolan Ryan’s x 10 each side and hold squat for time.

ANNOUNCEMENTS: OTBs continue to happen and PM Boathouse. Bring candy for 10/24 event at Bissell to EH some sad clowns to convert to HIMs.

COT: Q finished reviewing 7 deadly sins with family and continues to work on Pride and leaning on more humility.
I found a quote afterwards that sums up things pretty well from GK Chesterton “It is always simple to fall; there an infinity of angles at which one falls, only one at which one stands.”
Not only are there seven deadly sins, but infinite ways in which we are attacked by the evil one to turn away. Stand erect, hold yourself to a higher standard and calling and Trusting in Him. When you fall, ask for help as He (and others) are always ready to lend a hand to help you get back up.

Rage Q Part II

September 29, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Cat Gut (Mike Davis), Matlock (Bill Maddox), Cinco (Scott McGuire), Fabio (Joe Hamilton), P3, Pac-man, Tropicana, Tramp Stamp
FNGs: None
COUNT: 7, 8, or 9 depending on who we include
I think I might be more suited to like a Tin Pax, or a Lead Pax. Friday’s workout ground me down to nothing and I spent the weekend facing the sad truth that I am not an iron pax. I took it all out on myself and you today. Thanks guys!

Today’s Copper Pax™ Challenge included a Shoulder Blaster, followed by a First Nations Run (sincere apologies to those offended, specifically Matlock (Bill Maddox) ‘s non-loose and unhappy groin). In this post-Wayne Dunn world in which we’re living, it’s the Q’s fault if a guy inflames a groin like that. I apologize.

But hey! We added 10 years to your life with a Junk Science. We bear crawled a long way. Some quick trips around the baseball diamond while the other guys did ab work. Jack Webb made an appearance during the 7th inning stretch. Home run sprints followed by more bear crawls and mosey home. Couple of trips up baby cardiac to close us out.

Happy Monday! Thanks for getting out there together – what a privilege it is.

COT: a thought from from Alan Jacobs in 2017. His prediction was accurate, I’m sorry to say. If we take our cues about how to think about others from social media (as opposed to the gospel), we will become vindictive moralists like everybody else. Here’s the quote:

“When a society rejects the Christian account of who we are, it doesn’t become less moralistic but far more so, because it retains an inchoate sense of justice but has no means of offering and receiving forgiveness. The great moral crisis of our time is not, as many of my fellow Christians believe, sexual licentiousness, but rather vindictiveness. Social media serve as crack for moralists: there’s no high like the high you get from punishing malefactors. But like every addiction, this one suffers from the inexorable law of diminishing returns. The mania for punishment will therefore get worse before it gets better.”

Worlds Second most boring route

September 26, 2025 BackBlasts

AO: asylum-am
Q: Gibbler , Cosmo 2, Hot Tub (John Muller)
PAX: Gibbler, Cosmo 2, Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP:
We complained about how tired and sore our legs felt
THE THANG: run the worlds second most boring route. We originally thought this was the most boring route from Asulum to Kroger. We were corrected as the new worlds most boring route is endless 100 meter parking lot runs. Thanks Ironpax.

MARY: beach season is over.

ANNOUNCEMENTS: Hot Tub (John Muller) new haircut and facial hair.

COT:

The F Scott Fitzgerald

September 24, 2025 BackBlasts

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Waffle House (Brady Greene), Cosmo 2, Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Aquafina, P3
FNGs: None
COUNT: 8
WARMUP: Started with some good ole SSH’s on the 4ct. Took that in to some Code Brown tie fighters followed by some windmills and tempo merkins. Quick slowzy around the “car park” (for Kentucky) the off we went.

THE THANG: Mosey to the front part of the Asylum for a Route 66 or a Route 78 if you’re Cinco (Scott McGuire) with Merkins. Sweep the group then meet at the cross walk. Grab a coupon (rock) for 50 curls and 50 oh press OYO.
Tim to mosey so we took it slow in the dark up the Asylum PM steps to the Asylum back porch for 2 rounds of 20 incline merkins and 20 dips. Up and back the space needle after each round.
Hit the front porch of the Asylum for some Russell Crook/Crablegs toe merkins on the steps then mosey’d down to the overlook. 3 Ab rounds here with a 20 4ct for each. Flutters, LBC’s, and Heel touches. Saw some OG F3 Royalty rucking (Cap’n Crunch (Ted Ancelet) Woodshack (Dave Carter Proton)
To head back down we hit 5 squats at every tree and lunged in between (insert F3 Pluto ( Hugh Nystrom) joke here) When done took the long mosey around and back down to the pavilion for 2 rounds of 20 table rows and 20 step ups. Had a bit of time left so we headed to Baby Everest for one good sprint up and then circled up to hold plank for about 30 seconds until 6:15.

MARY: Just the plank

ANNOUNCEMENTS: Anniversary Convergence in November

COT: Today was novelist F Scott Fitzgerald’s birthday. Hit the group with this quote of his:

For what it’s worth, its never too late, or in my case too early, to be whatever you want to be. There’s no time limit. Start whenever you want. You can change or stay the same. There are no rules to this thing. We make the best or the worst of it. I hope you make the best of it. I hope you see things that startle you. I hope you feel things you’ve never felt before. I hope you meet people who have a different point of view. I hope you live a life you’re proud of, and if you’re not, I hope you have the courage to start over again.