Asylum AM – Page 4 – F3 Knoxville

[the-pulpit] Hoops

March 4, 2026 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Sawdust, Smoked Pickle, Leland Robbins (Geiger), Snitch (Cory Beilharz ), Betty, Ike
FNGs: None
COUNT: 7
WARMUP:
Solid stretching

THE THANG:
Mosey to the bball courts. Started with a modified game of around the world.

Each PAX took a shot. We did a burpee for every miss. Repeated 3x mixing in suicides as the exercise.

Paired off. One team shot while the others did exercises until a layup, free throw and 3 pointer were made.
– T merkins
– Flutter kicks
– Suicides
– Lunges

Moved over to swings for 3 rounds of work

– pull ups
– Plank pull ins
– Fall outs

Added lunges/squats in round 2
Then swing jacks in round 3

MARY:
LBCs

COT:
Have some humility in your plans for the future.

There are two kinds of forecasters: those who don’t know, and those who don’t know they don’t know.”
John Kenneth Galbraith

“Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”
‭‭Proverbs‬ ‭19‬:‭21‬ ‭ESV‬‬

AO: asylum-am
Q: Tropicana
PAX: Pac-man, Snitch (Cory Beilharz ), Casey Kasem (Jess), Waffle House (Brady Greene), Sawdust, Matlock (Bill Maddox)
FNGs: None
COUNT: 7
WARMUP: BBQ squats, cherry pickers, Abe’s, stretches, tempo mericans

THE THANG:
Stay circled up at the light pole.
Matthew Chapter 4

CMU work

Fasting
Squat and overhead
Stones to bread
Overhead to right
Overhead to left
The Pinnacle
Good morning with extension
Worship me
Barbarian Clean

10 reps each
Short rest and repeat

Did 6 rounds suffering with Jesus in the wilderness.

MARY: Some core and some stretching

ANNOUNCEMENTS:
Haw Ridge
Pac-man Friday hike the smokies all day. See details in the am and pm slacks.
COT:Matthew 4:1 et seq

“Then Jesus was led up by the Spirit into the wilderness to be tempted by the devil. And after fasting forty days and forty nights, he was hungry. And the tempter came and said to him, “If you are the Son of God, command these stones to become loaves of bread.”“But he answered, “It is written, “‘Man shall not live by bread alone, but by every word that comes from the mouth of God.’” Then the devil took him to the holy city and set him on the pinnacle of the temple and said to him, “If you are the Son of God, throw yourself down, for it is written, “‘He will command his angels concerning you,’ and “‘On their hands they will bear you up, lest you strike your foot against a stone.’” Jesus said to him, “Again it is written, ‘You shall not put the Lord your God to the test.’” Again, the devil took him to a very high mountain and showed him all the kingdoms of the world and their glory. And he said to him, “All these I will give you, if you will fall down and worship me.” Then Jesus said to him, “Be gone, Satan! For it is written, “‘You shall worship the Lord your God and him only shall you serve.’” Then the devil left him, and behold, angels came and were ministering to him.”
‭‭

Hill repeats

March 2, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: Hands, P3, Suds, Double Wide, Cat Gut (Mike Davis), Cinco (Scott McGuire), Casey Kasem (Jess), Fabio (Joe Hamilton), Fardeen Rastagar
FNGs: None
COUNT: 9
WARMUP:
Silly Kenyan running warm up, SSH, mountain climbers, tie fighters, big stretches

THE THANG:
CMU’s taken to the Tail o’ the Dragon hill. Did an exercise x 1 minute, charged up the hill, jog down the tail. Repeat x5. Exercises were:
1. Curl/press
2. Lat raise/press x 3
3. Blockies
Tried to do 7’s up the hill with block swings and big boys but only got two trips in.

MARY:
Some tempo scissor kicks.

ANNOUNCEMENTS:
Haw Ridge.
Waffle House (Brady Greene) is coordinating the White Belt BBQ get together. We should make sure we invite Gray Cup.

COT:
The response to the prodigal and to the faithful son is the same. You are my son and I love you.

[the-pulpit] 1.5 minute bouts (but really 1:10)

March 2, 2026 BackBlasts

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Betty, Ike, Jim Norris, Sawdust, Voodoo
FNGs: None
COUNT: 6
WARMUP:
20 SSH, cherry pickers, quick stretches
THE THANG:
1:10 minutes each with 20 second rests between of the following:
Merkins, shoulder taps, wine mixers, POW’s Plank jacks, arm circles; forward, side and front 45 degrees, NC dry docks, v-ups, planks; normal, left, inverted, right, Lbc, hellos dolly’s, squats, big boys, Supermans, American hammers, mountain climbers, Peter Parker merkins
MARY:
Lunges and squats for remaining two minutes
ANNOUNCEMENTS:
Haw Ridge signups are open.
COT:
Thoughts and reflections on US actions in Iran

[genesis] Officially official AO

March 2, 2026 BackBlasts

AO: genesis
Q: Steam
PAX: Brick, Borg, Frizzles, Mermaid, Honeydew, Mr.May, Otis, Spellcheck
FNGs: None
COUNT: 9
WARMUP:
1. SSH: 12×4
2. Windmill: 6×4
3. BAC-F: 6×4
4. BAC-B: 6×4
5. Ruck Chin-Ups: 12×4
6. Ruck Curls: 12×4
7. Ruck presses: 12×4
8. Man-Makers (No ruck): 5×8

THE THANG:
Steam took first 30 minutes
Ruck to the base of Moto Hill
Back to the basics
– Get a battle buddy – push each other as we go up and down Moto Hill
– incline merkins at the bottom
– squats at the top
– 5 rounds: 25, 20, 15, 10, 5

Then Lizzy took last 30 minutes
At the bottom 4 corners workout with burpee sandbags complex, then 5 burpees, shuffle between corners

Continue rotation with deep sandbag squats
Bear crawl between corners

London bridge

Then burpee Indian Run

MARY:

ANNOUNCEMENTS:
Haw Ridge coming up

COT:
Much thanks to Steam for bringing back the rucking culture and restarting this ao a year and a half ago. This ao and the rucking culture wouldn’t be where it is without him.

My goal is to create a rucking culture similar to murfreesboro has with 100 guys across 5 aos

Category: Asylum AM

[the-pulpit] Hoops

40 days in the wilderness

Hill repeats

[the-pulpit] 1.5 minute bouts (but really 1:10)

[genesis] Officially official AO