Asylum AM – Page 36 – F3 Knoxville

[the-pulpit] Sets of 3

September 3, 2025 BackBlasts

AO: the-pulpit
Q: Betty , Sawdust
PAX: Betty, Sawdust, Voodoo, Smoked Pickle, Kevin (Miss Piggie), Ike, Rougarou
FNGs: None
COUNT: 7
WARMUP:
– Betty, Smoked Pickle & Kevin (Miss Piggie) did a pre-ruck for about 1.5 miles
– SSH for the group
– Along with Tempo Merkins
– And a list of typical warm-o-rama that excluded Burpees

THE THANG:
– Mosey a quiet corner for some Wall Burpees
– Mosey behind the Upper School to work an agility ladder in line x3.
– Mosey to the Rock Pile
– Worked 3 :cmu: exercises in 3 sets for 3 times
– Mosey back to the AO

MARY: A little ab work, but ended with Stargazers while it drizzled. So in lieu of stars, we squinted through the rain..

ANNOUNCEMENTS: N/A

COT: Betty had a profound, but alas it is lost like the sands of time.

[the-pulpit] Labor Day workout

September 1, 2025 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Jim Norris, Betty, Voodoo
FNGs: None
COUNT: 4
WARMUP: Side straddle hop, tempo merkins, cherry pickers

THE THANG: Running around campus (including all hills and one hill off campus), periodically doing various exercises, but concentrating on side straddle hop, tempo merkins, and core exercises such as flutter kicks and hello dolly’s

MARY:

ANNOUNCEMENTS:

COT: Various bible verses about being good stewards of money

[cvproject] Walk in the park

August 28, 2025 BackBlasts

AO: cv-the-project
Q: Haggis
PAX: Baby Face, Biohack, Flying Dutchman, Mathlete, Tom Tom, TombRaider, LowBid, Ocho
FNGs: None
COUNT: 9
WARMUP: Q was a few minutes late due to some… issues. Pax started with Projectivators.
Tempo Merkins x 10
Don Quixote x 10
Moroccan night clubs x 10

THE THANG:
The thang
Ruck and Sandy up

Stop at bell
Heavy flutters x 10
Hello Dolly x 10
Heavy flutters x 10

Inchworm (like Indian run but walking/shuffle)
Mosey to ORAU/K25 Hill

Bucket Brigade
Line up at bottom of the hill shoulder-to-shoulder. Man at bottom passes heavy object (i.e. 60lb sandbag, cinderblock, etc) up to next man, who passes it along the line. Once you hand off object, run up the hill to end of the line to receive object again. Once at top of hill complete 20 merkins, repeat bucket brigade going back down.

Mosey
Shake and Bake to parking lot for ORAU

Caterpillar

PAX forms lines down in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through X 2 each Pax

Crawl bear back to weights
Grab Ruck for set

OHP x 10
Curls x 10
Bent over row x 10

Repeat Set of Caterpillar

Mosey back to flag

Dirty Man Maker – x 5 With a ruck, perform a man maker. Burpee with squat thruster. Except at bottom, 3 hand release merkins, at the top, 3 squat thrusters.

MARY: hold squat until time ends (about 90 seconds)

ANNOUNCEMENTS: new AO starting at Boat House

COT:2 Timothy 1:7

For God did not give us a spirit of cowardice but rather of power and love and self-control.

Q talked about vice of pride vs virtue of humility. Pride can take many shapes and as Tombraider added can not only be how we see ourselves but how we want others to see us. Humility is not running from pride but running towards truth and seeking truth. Our ultimate Truth is our Lord and when we turn to Him and desire to be Him to those we meet, pride begins to fall.

[cv-brickyard] The Floor is Lava

August 28, 2025 BackBlasts

AO: cv-brickyard
Q: Mountain Ice
PAX: Recoil (Blake Conley), Otis, Gmail, Spellcheck, Appleseed, Bail Bonds, Floppy Disc, flyball, Gordie, Hud Johnson, Simmons
FNGs: None
COUNT: 12
WARMUP:
SSH
11 FWD Baby arm circles
12 REV Baby arm circles (for a net +1 warmup)
Overhead Claps
Squat-n-reach
Downward dog hold
Cobra hold
Runner’s stretch, each leg

THE THANG:
Split into 2 separate groups. Group 1 picked up a sandbag coupon and started down the greenway. Group 2 sprinted to the .25 mile marker, did 5 burpees then held flutter kicks till group 1 arrived. Sandbags were transferred and group 1 sprinted to the .50 mile marker. Burpees and flutter kicks ensued. Groups alternated carrying the sandbags and sprinting then completing set reps till the 1.25 mile marker was reached then headed back to the AO stopping ever .25 miles to swap sandbags, sprint, and complete reps while waiting. The sandbags never hit the ground from the time they left the AO to the time they returned. (At least, that was the intended goal)

MARY:
No time

ANNOUNCEMENTS:
See the latest F3 Knoxville Newsletter for all relevant dates coming up
Next Tuesday: Recoil VQ! :vq:

COT:
“Time can’t be made. It can only be taken. It can be taken from us, or it can be taken by us.”

-Ryder Carroll

Don’t cut me there doc

August 27, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Matlock (Bill Maddox), Aquafina, P3, Pac-man, Tropicana, Bunny, Fabio (Joe Hamilton), Hands, Hot Tub (John Muller), Waffle House (Brady Greene), Cosmo 2, Tramp Stamp
FNGs: None
COUNT: 14
It’s widely agreed that the mark of a good Q is the pressing need to put your shirt directly into the washer because you can’t have it sitting around anywhere all wet and smelling like that. We know this now; this is not a new experience to any PAX.

Today was not such a Q. If Hands hadn’t been training for a marathon he could have just driven straight to work, put a white coat on, and started delivering babies. Cinco (Scott McGuire) picked a rock that was approximately 27% of his body weight, and he still didn’t sweat, except for when we talked about the possibility of getting a chunk of his junk removed at the dermatologist.

Speaking of Matlock (Bill Maddox) , we all play along with the fiction he’s cultivated – that a day like today, without one single step if running or even a SSH, is his kind of day – but I’ve seen him sprint, and I know the truth. Matlock is a gazelle and today was a disappointment for him.

Shoulder Blasters, stretchies, the Carlton. No mailbag, just the area surrounding a melanoma removed and some doctors orders to not run. Merkins and Big Boys followed by rock work, over and over. ATMs to finish up, because my weekend starts tomorrow. Off to see Wham-o (Charlie Greene) .

A fine morning indeed to be out there with you guys. It felt great, lack of running notwithstanding.

Faith can look a lot like abundant joy.

Go get naked for your dermatologist.