Asylum AM – Page 32 – F3 Knoxville

[juco-rush] Same ole same ole…

September 24, 2025 BackBlasts

AO: juco-rush
Q: Butterknife
PAX: Trash Panda (JUCO), Erector, Zippy, Tooth Fairy, Butterknife
FNGs: None
COUNT: 5
WARMUP:
Jog out to Cherahala Blvd

THE THANG:
30/60/90 secs with equal time recovery. Rinse and repeat 5 times.

MARY:
Jog back to the flag.

ANNOUNCEMENTS:

COT:

[cv-brickyard] Top 20

September 23, 2025 BackBlasts

AO: cv-brickyard
Q: Jim Norris
PAX: 3Pete, Floppy Disc, flyball, Gmail, Jim Norris, Recoil (Blake Conley), Mountain Ice, Sanka
FNGs: None
COUNT: 8
WARMUP: Side straddle hops, Thai fighters, cherry pickers, merkins, big boy sit-ups

THE THANG: 25 WW3 sit-ups, 50 CMU curls, 25 CMU swings, 10 manmakers, 50 flutter kicks, 10 burpees, 15 backward lunges, 10 squat jumps, 25 American hammers, 25 merkins, 50 mountain climbers, 10 walk outs, 25 dead bugs, 50 yard rifle carry, 30 CMU rows, 10 thrusters, mosy

MARY:

ANNOUNCEMENTS:

COT: “You make known to me the path of life; in your presence there is fullness of joy; at your right hand are pleasures forevermore.” Psalm 16:11

“Then hear, O gracious Savior, accept the love we bring, that we who know your favor may serve you as our King; and whether our tomorrows be filled with good or ill, we’ll triumph through our sorrows and rise to bless you still: to marvel at your beauty and glory in your ways, and make a joyful duty our sacrifice of praise.” Second verse of O God Beyond All Praising

Just Another Ruck

September 22, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Bunny, Gibbler, bluebird, Jack-Jack
FNGs: None
COUNT: 4
WARMUP: Start our watches.

THE THANG: Ruck for 4.25 miles.

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Listen to Fabio (Joe Hamilton)’s word.

Random Hills

September 22, 2025 BackBlasts

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Farley, P3, Aquafina, Pac-man, F3 Pluto ( Hugh Nystrom), Waffle House (Brady Greene), Cinco (Scott McGuire), Matlock (Bill Maddox), Hands, Tropicana
FNGs: None
COUNT: 11
WARMUP: SSH, Tie fighters, Tempo squats, Cherry Pickers, finished w/Tempo merkins trying to give P3 enough time to join us

THE THANG: Left P3 as he headed to the Pavalon to take care of business and headed to the bottom of Cardiac.

Two rounds up cardiac, 20 curls at the bottom, Bernie to the first bend, 20 jump squats, bear crawl to the next corner, 20 CDDs, run to the top, 20 dips. P3 finally joined us on the second round.

After the second headed to the trail of tears?? (Not sure what we call it). Starting at the wall did 5 merkins, 5 BBS and 5 Smurf jacks at every other light till we got to the road. Rabbits did burpees while they waited on the six.

Headed to Everest, partnered up for two trips up each. One partner runs other does AMRAP. First round lunges, second round hello Dollie’s

Headed back to the AO stopping for some CCDs and other random exercises in random spots on the way.

MARY: one deep squat

ANNOUNCEMENTS:

COT: looking for opportunities to be servant leaders. Lead behind the scenes. Pick up a Q

[cv-brickyard] Dora and Cocaine

September 18, 2025 BackBlasts

AO: cv-brickyard
Q: Otis
PAX: Gmail, Natty, Mountain Ice, Otis, Biohazard (Jay Shepherd), Jim Norris, Floppy Disc, Alex(still no name), Sanka
FNGs: None
COUNT: 9
WARMUP:
Cherry pickers in cadence x 5 #4R #5L
Thai Fighters in cadence x 10 per side
Overhead Claps 4ct x 25
Little This and That
Downward Dog 30 sec
Cobra 30 sec
Mountain Climbers 4ct x 25
Hand release merkins x 5 oyo
Deep squat hold x 5 x 5 sec each

THE THANG: Throughout the workout when picking up the 6 do flutter kicks.
Cocaine bear crawl across parking lot
Mosey to Powell station
Partner up in 3’s to Dora
1 does pull-ups on monkey bars, other 2 jog a lap to =50
Mosey to rock garden
Partner up
Pick 2 rocks to share, challenging
1 does rock curls 1 arm at a time, other burneys up and around building =100
Mosey to football field
1 does cocaine crawl bear snort every 5yds
Other does 20 big boys =100 yds
Mosey to snake the bleachers
Mosey back to AO

MARY: ring of fire merkins

ANNOUNCEMENTS:
Street Hope Anti-trafficking campaign coming soon Oct 5-11, get signed up! We have teams by AO for a little competition. Oct 5th we will meet at Haw Ridge to kick off the week with whatever form of travel you choose.

F3 Knoxville 10 year convergence Nov 8th!

COT:
“For you know that we dealt with each of you as a father deals with his own children, encouraging, comforting and urging you to live lives worthy of God, who calls you into his kingdom and glory.”
‭‭1 Thessalonians‬ ‭2‬:‭11‬-‭12‬ ‭NIV‬‬

Encouraging: supporting someone, providing confidence and hope
Exhortation: stronger urging to action
Comforting: coming alongside someone and meeting them where they’re at, listening and giving them attention and love

Let’s be men that are intentional to encourage, exhort and comfort our kids and even everyone around us!