Asylum AM – Page 39 – F3 Knoxville

[cvproject] DORA Double Down

August 14, 2025 BackBlasts

AO: cv-the-project
Q: TombRaider
PAX: Boy George, Tom Tom, Munge, Ocho, Squeaker, Baby Face, Biohack, Haggis, LowBid, Lt. Dan, Mathlete, TombRaider
FNGs: None
COUNT: 12
WARMUP:
– projectivators
– Tempo squat
– Tie fighters
– Tempo merkins
– Shoulder taps
– Mountain climbers
– Cherry pickers

THE THANG:

Everyone grabs a CMU.
DORA workout, relocate between each round:
One partner runs to the other side of lot and holds plank. Other partner does a double farmer carry to said location.

DORA, non-working man runs a lap
– Step-ups x100
– Deep merkins x100
– Box squats x100
– Curls x100
– Bulgarian split squats x100
– Deep dry docks x100

MARY:
– Tempo merkins
– LBCs
– Flutter kicks

ANNOUNCEMENTS:
– planning a family workout in the coming weeks. Date TBD

COT:
Talked about our “why”. Why we show up in the gloom every workout.
My reason is to get better, and to help the man next to me get better cause I know he’s gonna help to make me better.
Referenced Qsource to talk about why Fitness is the 1st F…
Self control is the foundation upon which all other areas are built.

Prov 25:28 – Like a city whose walls are broken through is a person who lacks self-control.

[the-pulpit] Meteoric Murph Mod

August 13, 2025 BackBlasts

AO: the-pulpit
Q: Sawdust
PAX: Voodoo, Smoked Pickle, Leland Robbins (Geiger), Betty, Ike, Jim Norris
FNGs: None
COUNT: 7
WARMUP:
– SSH
– Stretches
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Burpees (so we know the warmup is done)

THE THANG:
– Mosey to the Playground
– Murph Mod (10 Rounds):
– 10 Pull Ups (or Swing Ups)
– 20 Merkins
– 30 Squats
– 1/4 Mile (parallelogram) run

MARY:
– Indigenous Persons Run Back to the AO

ANNOUNCEMENTS:
– Veteran Ruck this Saturday Kevin (Miss Piggie) Qing.

COT:
– Recapping the school motto for this year of “Press On” with Philippians 3:12-14

Baptized in Muddy Waters

August 13, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Aquafina, Gibbler, Cosmo 2, Cat Gut (Mike Davis), Waffle House (Brady Greene), Hands, Cinco (Scott McGuire), Matlock (Bill Maddox), Grandslam, Tropicana, Hot Tub (John Muller), Pac-man, Tecmo
FNGs: None
COUNT: 14
WARMUP:

Easssy up downs
Lap around the parking lot
Hands agility drills
SSH
Cherry Pickers
Abe V’s
Runners Stretch sequence
Shoulder lubricator

THE THANG:

Pavilon

After each round:
Lunge down
No Bear Crawl across (audible due to the mud!)
Burpee broad jump back

3 rounds
15 Dirkins
15 Table Rows
15 gas pumpers
50 Toe Merkins
– repeat sequence above

3 rounds
15 Irkins
15 table rows
15 V-ups
15 Up/downs
– run (2) laps after each round

MARY:

Some cool down stretching

ANNOUNCEMENTS:

Dad Camp this weekend!

COT:

“If we want hell, if we want heaven, they are ours. That’s how love works… God says yes, we can have what we want, because love wins.” – Rob Bell

Pick a card

August 12, 2025 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Grandslam, P3, Matlock (Bill Maddox), Pac-man, Sawdust
FNGs: None
COUNT: 6
WARMUP:
SSH, cherry pickers, Abe’s, BBQsquats, plank, mericans, Rockies, Bernie, karaoke

THE THANG:
The cloud.
Deck of cards
CMU
Diamonds – up and over mericans
Hearts – SSH with CMU
Clubs – big boys with CMU
Spades – goblet squats

Reps based on number. Face card 15, Ace 20

Four rounds/decks

Bear crawl, plank, Turkish get ups in between rounds
MARY:
No time

ANNOUNCEMENTS:
Dad Camp 8/15-17

COT: God’s grace is much bigger than we can imagine. Mercy is there for all of us.

[cv-brickyard] 30 burpees in a row is too many burpees

August 12, 2025 BackBlasts

AO: cv-brickyard
Q: Appleseed
PAX: Gmail, flyball, Natty, Appleseed, Floppy Disc, Gordie, Jim Norris, Recoil (Blake Conley)
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
25 count side straddle hops
Side quad stretch 10 sec both sides
Cherry pickers
Little bit of this
Windmills
Tempo Merkins

Mosey to track

Exercise in each corner of track:

BBS
Merkins
Jump squats
Reverse rows
tel:1020302010 reps
5 laps

MARY: no time

ANNOUNCEMENTS:
None

COT: Comparison and jealousy are because you don’t trust God. He is a BIG GOD and has blessing for all of us!