Asylum AM – Page 37 – F3 Knoxville

[cvproject-vls] Q3.7 Exhortation

August 27, 2025 BackBlasts

AO: cv-the-project-vls
Q: Nosedive
PAX: Baby Face, TombRaider, Mathlete, Borg, Nosedive, None
FNGs: 1 None
COUNT: 5
WARMUP:
Coffee and almost a firepit

THE THANG:
We went Exhortation and its role among the 4 leadership principles and how to use it to overcome obstacles. Some points we talked about were:
– How bullying can happen if a leader uses power without missionality
– The fear of pain and chaos is something a leader must help his team to overcome through exhortation
– Leadership credibility and the difference between being empathetic and sympathetic

[cvproject] Pax Poker

August 26, 2025 BackBlasts

AO: cv-the-project
Q: Baby Face
PAX: LowBid, Munge, Tom Tom, Flying Dutchman, flyball, Mooch, Biohack, Mathlete, Ocho, Haggis, Lt. Dan, Boy George
FNGs: None
COUNT: 13
WARMUP:Warm up
SSH x 30
Good Morning x 10
Willie Mayes Hayes x 10
Tempo Merkins X15
Tempo squats x 1
Cherry Pickers
Mosey to the side lot, Upper lot, Or the recruiting office lot

The Thang:

PAX Poker
PAX split into teams of 2 or 3. At the end of the parking Lot the cards were placed. Each group sends one member out to retrieve a card. The mode of travel varies (bear crawls, walking lunges, backwards run). The PAX who are not retrieving cards are doing stationary exercises called out by Q or another appointee.
Once each group has 5 cards, everyone recovers. Each group looks at their hand. The group can decide to fold and do 5 burpees or play. If you play and lose, you do 10 burpees. If you play and win you do no(or 5) burpees and get to shuffle the cards for the next round. The cards are returned to the pile, shuffled and then we start again. Everyone does all the exercises on the winning hands cards.
Round 1
Bear crawling to the cards while PAX do plank city (regular, low, right arm high, left arm high)
—-Everyone does all the exercises on the F3 card faces:
Round 2
Backwards run to the cards while stationary PAX holds a squat.
—-Everyone does all the exercises on the F3 card faces

ANNOUNCEMENTS: Boathouse OTB Tuesday evening at 7 00pm

COT: 10 years ago yesterday My Mother passed away I told the story of this and how it was leading up to my wedding 12 days later

Battle Buddy Circus

August 25, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Waffle House (Brady Greene), Cosmo 2, Pac-man, Cinco (Scott McGuire), Aquafina, Fabio (Joe Hamilton), Tramp Stamp, White Belt
FNGs: None
COUNT: 10
WARMUP:

5 Easssyyy Updowns
SSH
Lap around the parking lot
Agility Drills
Cherry Pickers
Runners Stretch Sequence
Downward/Upward Dog
Shoulder lubricator

THE THANG:

With a partner. One works, one does core exercise. Run lap around Cirque du Soleil after each round together

100 table rows / Hello Dollies
100 Air squats / LBCs
100 Dirkins (Feet on bench) / American Hammers
50 Burpees / Big Bois
100 table rows / Box Cutters
100 Lunges (single count) / Flutter Kicks
100 Irkins (hands on bench) / Freddie Mercuries
200 toe merkins / Gas Pumpers

***Made it to Irkins.. Toe Merkins will be made priority on the next one

MARY: Notta

ANNOUNCEMENTS:

10 year anniversary is coming up. Iron Pax is almost upon us.

COT:

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

Philippians 4:6-7

[cv-brickyard] If you build it, they will come…

August 23, 2025 BackBlasts

AO: cv-brickyard
Q: Spellcheck
PAX: A-Rod (Nate Peterson), Otis, fast-n-easy (Nate Votta), Simmons, Appleseed, Gmail, Mountain Ice, Recoil (Blake Conley), Spellcheck, Jim Norris, Hamm (Jamie Suarez), Gmail’s 2.0’s Spladle & Hatchet
FNGs: None
COUNT: 13
WARMUP:
Yes, we did.

THE THANG:
The Rock Pile…
4 rounds of 25 to 100
Run up a & back down
Curls
Triceps
Thrusters

Bleachers…
5 rounds / 10 Cactus Jump Squats 10 Dips

The Field…
After each set run from the 25 to the goal line & do 25 more to get 100
Bear Crawl-25-20-15-10-5-Merkins
Lunge-25-20-15-10-5-Bobby Hurleys
Crab walk-25-20-15-10-5-Flutter Kicks
Broad Jumps-25-20-15-10-5-Shoulder Taps

16 man makers led by my co-Q Spladle

MARY:
American hammers, heels to Heaven

ANNOUNCEMENTS:
10 year convergence

COT:
If you build it, they will come!
Brief history…
F3 began in 2011, in North Carolina, when two friends (David Redding and Tim Whitmire) in Charlotte, North Carolina started a boot camp style workout for men.
F3 10 years
The Brickyard 8yrs
The Quacken & Lost Pearls growth out of brickyard.

I’m grateful for all of my F3 brothers that have lead in the past to get us where we are today!

Lifestyle choices, what you choose to do with your body and how you spend your time matters
Doing the things you do not want to do, because you know you need to do them, will change the lives of those around you for the better, and they are worth it!

Living a discipline and healthy life allows you the opportunity to LOVE & BLEED for others in these ways…
Giving Blood, Organ donation, Platelets, Bone marrow transplant.
Not live in a discipline and healthy lifestyle disqualifies you from being able to LOVE/BLEED in these ways.

“This is my commandment: Love each other in the same way I have loved you. There is no greater love than to lay down one’s life for one’s friends.”
‭‭John‬ ‭15‬:‭12‬-‭13‬ ‭NLT‬‬

Walk the Plank

August 22, 2025 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: P3, Aquafina, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Farley, Matlock (Bill Maddox), TrampStamp
FNGs: None
COUNT: 9
WARMUP: the usual

THE THANG:
Walk Baby Everest. Carry something heavy. Vary how you carry. Rifle,farmer, shoulder. Alternate forward and backward.

Plank 1-2 min between walks

Rinse and repeat.

Very slow burn. Lots of mumble chatter.

MARY: stargazers

ANNOUNCEMENTS:
Iron Pax on the horizon
10 anniversary convergence

COT: Aquinas