Asylum AM – Page 5 – F3 Knoxville

[vlshorse] VLS DEAD HOURSE Q 1.3 The Queen

March 1, 2026 BackBlasts

AO: vls-dead-horse
Q: Mermaid
PAX: Drano, Honeydew, Pool Boy
FNGs: None
COUNT: 4
COT:

All COT all the time. f3nation.com/queen

We talked about accountability, strategy & guardrails to be successful, and a potential challenge that Drano will roll out maybe this week.

We are all seeking ways to not only improve, but pursue a lifestyle that allows us to “get right”, more than a “diet” that has us losing weight, and gaining it back as described by the pogo 40 in Freed to lead.

[vlshorse] King

March 1, 2026 BackBlasts

AO: vls-dead-horse
Q: Drano
PAX: Mermaid, Scratch-off, Pool Boy, Baby Boomer
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

This week we discussed the King in Q-Source. EXERCISE

Jack LaLanne says, “Exercise is king, nutrition is queen. Put them together and you have a kingdom”

A few quotes from group:

– “if you fail to plan, you plan to fail”
– “You don’t rise to the occasion, you fall to your training”
– “In times of peace, prepare for war”
– “You can’t control your circumstances, but you can control your attitude”

MARY:

ANNOUNCEMENTS:

COT:

[vls-crossroads] Q1.3 Queen

March 1, 2026 BackBlasts

AO: vls-crossroads
Q: Otis
PAX: Herbie, Spellcheck, Floppy Disc, Otis
FNGs: None
COUNT: 4
WARMUP: greetings and prayer

THE THANG: Q1.3 The Queen: The daily discipline over what is put into the body.

Socratic:
– Can a good exercise routine overcome a bad diet?
– Are some foods bad?
– What leads a man to descend into gluttony?

We talked about some of our own struggles with our diet. Lies we have believed and heard about food.
– don’t waste that, clean your plate
– I deserve a treat(usually involves some sort of processed concoction of chemicals/ preservatives that leave us feeling worse)
– I’ll start making better choices at a later date
– well, something’s gonna kill us

We understand calories is what causes weight loss or gain. But disagree that all food is good.

We recognized that most of us have to create our own hardships now days in this country. To manufacture ways to cause adversity so we don’t get too soft and fat. Much respect to the generations of long ago.

Bricklaying and guardrails are essential to serving the Queen.

Accountability is appreciated for those that seek it but honestly seems too hard to ask for. Maybe pride is at work here, but asking other men to help you with your weight control isn’t something I’m ready to seek.

Our feelings certainly do lie to us, not just about our diet and weight.

Spur
– Man does not stay Fit through exercise alone
– Portion control is the key to weight control
– Weight control requires Accountability

We all listed our personal daily challenge to focus on our queen for the month of March.

MARY: chug coffee

ANNOUNCEMENTS: Escape Haw Ridge

COT: whole thing

Combo Interval Week Finisher

February 27, 2026 BackBlasts

AO: asylum-am
Q: P3
PAX: Double Wide, Cat Gut (Mike Davis), Suds, Pac-man, Matlock (Bill Maddox), Casey Kasem (Jess), Cinco (Scott McGuire), Waffle House (Brady Greene), F3 Pluto ( Hugh Nystrom), Floppy Disk
FNGs: None
COUNT: 11
WARMUP:

Progressive Warmup

5 easy burpees
SSH

Mosey to Lower parking lot

Cherry Pickers
Runners Stretch Sequence
Up/Down Dog

Mosey to charging station
Shoulder lubricator

THE THANG:

Interval work:

2x
:40 sec on, :20 rest.
– Gorilla Burpees
– Wide to narrow Merkins
– 4 Jump lunges, 4 Star Jacks

Mosey to rose bowl:

2x
:40 sec on, :20 rest

– Broad Jump Squat 180s
– Merkin Alternating toe touches
– 10 side crunches each side, 10 V-ups

Mosey to backside bowl Pavilon

2x
:40 sec on, :20 rest

– Table Rows
– 5 Bulgarian Plyo lunges, alternate each side
– 5 Merkins, 5 heel tucks

Mosey to paver parking lot

1x
:40 sec on, :20 rest

– Incline Merkins
– Scissor Kicks

MARY:

None

ANNOUNCEMENTS:

@whitebelt wants to cook for everyone!! Let’s make it happen.

Cinco (Scott McGuire) just won a monster contract with Ford. Congrats!!

Casey Kasem (Jess) has gone viral after sharing his testimony on TikTok. Prayers and support for this new chapter

COT:

God shows us the areas of our life he wants us to focus on. We can choose to do so in faith or fear.

“Faith and fear both demand you believe in something you cannot see. You choose.”

Countless Implements

February 26, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, P3, Snitch (Cory Beilharz ), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 6
WARMUP: ssh, Abe’s, cherries, some toe touching

THE THANG:
6 stations. Timer lunges around the building. No rep counting, no burpees, no running, plenty of pain.
Ball slams, hammer, front squats, bag toss, balance ball, intermission some balls to the wall and wall sits.
MARY:
More stretching

ANNOUNCEMENTS:
Haw ridge

COT: Brothers Karamazov
Our actions are like a stone in a still pond sending ripples outward impacting others. These ripples can be from sin or love. What we do impacts others.