Asylum AM – Page 33 – F3 Knoxville

Plyo and stretch

September 17, 2025 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Waffle House (Brady Greene), P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Gibbler, Pac-man, Rainbow, @Mr. Pancake, @Aquafina, @Whitebelt
FNGs: None
COUNT: 13
WARMUP: SSH and Tempo squats and Merkins and Grady Corn and Moroccan Nightclub

THE THANG: do a round of exercises and run a loop. 2x exercises =two loops.

MARY: mixed in including stretching at the end

ANNOUNCEMENTS:

COT: where are the hidden cables in your life that are waiting to trip you up.

[cvproject-vls] QPoint 3.10 Consistency

September 17, 2025 BackBlasts

AO: cv-the-project-vls
Q: TombRaider
PAX: Mathlete, Borg, Baby Face
FNGs: None
COUNT: 4
WARMUP: Chatter

THE THANG:
3.10 Consistency
– simplify where possible to eliminate choices and instead follow habit.
– Talked about the flux, emotional ups and downs. How it affects ourselves, how it affects those around us, and how it affects others perception of you, making others less apt to follow you if you appear unstable!
– Talked about the importance of integrating (planned) periods of stability & rest into our lives.
– Habits stack to become routines. Routines become guardrails to keep us on track.
– Reminder: we’re talking about more than just your physical fitness journey.

[the-pulpit] Chicken Legs

September 17, 2025 BackBlasts

AO: the-pulpit
Q: Kevin (Miss Piggie)
PAX: Sawdust, Betty, Ike, Smoked Pickle, Trojan, Leland Robbins (Geiger), Neon, Chuck
FNGs: None
COUNT: 9
Warm-Up (5 minutes)
• 1 min: High knees
• 1 min: Butt kicks
• 1 min: Bodyweight squats (slow & controlled)
• 1 min: Walking lunges
• 1 min: Jumping jacks
Format: 40 sec work / 20 sec rest (or transition).
Do 3 rounds of each circuit before moving on.

⸻

Circuit 1: Quads & Glutes
1. Jump Squats
2. Reverse Lunges (alternating)
3. Bulgarian Split Squat (R leg elevated on chair/sofa)
4. Bulgarian Split Squat (L leg elevated)

×3 rounds

Circuit 2: Hamstrings & Glutes
1. Single-Leg Hip Thrust (R leg, shoulders on couch/bench)
2. Single-Leg Hip Thrust (L leg)
3. Glute Bridge March (alternate legs)
4. Speed Skaters (side-to-side jumps)

×2 rounds

Circuit 3: Explosive Power & Burnout
1. Broad Jumps (jump forward, shuffle back)
2. Split Jump Lunges
3. Sumo Squat Pulses (low hold, pulse up & down)
4. Wall Sit (hold as long as possible for the 40 sec)

×2 rounds

Finisher (4 minutes – AMRAP)

Do as many rounds as possible in 4 minutes:
• 10 Jump Squats
• 10 Walking Lunges (each leg = 1 rep)
• 10 Glute Bridges
2 minutes of calf raises

[cv-brickyard] Bleachers and stuf

September 16, 2025 BackBlasts

AO: cv-brickyard
Q: Appleseed
PAX: flyball, Gmail, Bail Bonds, Floppy Disc, Appleseed, Alex (no name yet)
FNGs: 1 Alex (no name yet)
COUNT: 6
WARMUP: SSH, this n that, windmills

THE THANG:

Mosey to bleahers
11s – squats and duiod

Mosey to field

MARY:

ANNOUNCEMENTS:

COT:

Hair of the Dog

September 15, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Pac-man, Cinco (Scott McGuire), Cat Gut (Mike Davis), P3, Love’s, Waffle House (Brady Greene), The marathoners, Cosmo 2, and the ruckers get tagged in the ruck, right?
FNGs: None
COUNT: 6 plus ruckers and runners
WARMUP:
Here’s the thing about a revenge Q, and it’s obvious to everyone that this is the case: you only punish yourself. Also you punish any innocent bystanders who happen to show up for your revenge Q. And they don’t deserve that.

I don’t blame Matlock (Bill Maddox) ; he was only doing his duty. Friday’s fifty minute all-running-all-the-time Q courtesy of some yahoos from nowheresville in some non-Tennessee state had me #REKT. I went back Saturday and got #REKT again. So the goal today was to take a bad idea and extend it a little farther. I am confident we did that.

BSIA warmed us up enough to get our shoulders blasted, Carltons of course, a little mosey to the wall, hand walk the wall, then sprints in memory of Double Wide (we miss you!)

Everest to get away from the mall walkers, everest again with a diabolical complication thanks to the newly retired Cat Gut (Mike Davis). Space needle, a little Rte 66, baby cardiac, and done. REKT again.

–

“All the persons of faith I know are sinners, doubters, uneven performers. We are secure not because we are sure of ourselves but because we trust that God is sure of us.” Eugene Peterson