Asylum PM – Page 5 – F3 Knoxville

Dodging Walnuts

October 2, 2025 BackBlasts

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Lilydipper, Crash Dummy, Switchhitter (Tony), Mr Jinxy, Curveball, Lizzy, MD Hammer, Doubtfire (Nick Bond), Serpentine (Jason Pierce), Rooney(Carl Whipple), Pele (Jon Lindberg)
FNGs: None
COUNT: 11
WARMUP:
-26.5 SSH (4-ct, IC) Q fail, stopped at 25.5, added a quick one for total of 53 SSH… it’s a birthday Q thing…
– 7 Cherry Pickers (4-ct, IC)
– 10 Tennessee Rocking Chairs (4-ct, IC)
– El Capitan Lunges 1/2 way around circle
– 10 Moroccan Nightclubs (4-ct, IC)
– Little of this and that, including dodging walnuts that were dropping from odd angles, almost as if someone was throwing them at me. But the guys wouldn’t stoop that low… would they??
THE THANG:
MOSEY to Hill Area by entrance road
– SEVENS (Froggy Jumps and Iron Mikes (2-ct))
Mosey to Rock pile for AMRAPS (45 seconds on, 15 second break): Curls, rows, overhead presses, chest presses.
MOSEY to flat area over by Everest at bottom of stairs:
KRAKEN. 6 Cones. Do exercise, then run around cone to the following cone, and add 5 reps to each exercise until you finish with 30 reps.
Exercises: CDDs, LBCs, Plank Jacks (single count)
MOSEY to Everest for some GRINDERS. Four POCs:
TOP OF STAIRS: 25 SMURF JACKS
BOTTOM OF STAIRS: 25 CDDs
BOTTOM OF SUMMIT: 10 HURPEES (Half Burpees)
TOP OF SUMMIT: 25 LBCs
We got nearly 2 full rounds in.
MOSEY TO AO
MARY:
26.5 American Hammers, stretching

ANNOUNCEMENTS: 10-year convergence Nov. 8!

COT: Talked about the balancing act between the importance of having and acting upon a set of core values or convictions, whether they be religious, your opinion on how groups should be run, etc., and how it can be challenging to do this as a LEADER, because your actions and decisions will affect other people. And many of those people may have strong convictions as well that are not necessarily aligned with yours. So if the primary basis is a set of beliefs that aren’t universally shared by many in the group, what do you do? Martin Luther King said “A genuine leader is not a searcher for consensus, but a molder of consensus.” I feel I need to work on being able to mold consensus, because that is something I have failed at recently in leadership positions. I need to be more cognizant and respectful of those who disagree with me so that we can find a way forward.

One thing I’ve loved about F3 over the years is that it’s largely a place that is absolutely NOT RUN according to any one person’s personal doctrine. The mission is to support and lift up the guy next to you. Promote servant leadership. Living Third. Issues like politics and differences between specific faiths—even though FAITH is one of our three F’s– are left at the door. So as leaders, I agree with Dr. King in that we need to try to actively create consensus, and find the balance between holding firm to our values while finding solutions and compromises that respect other’s that are affected by our decisions as well.

Sweat fest at Asylum

September 25, 2025 BackBlasts

AO: asylum-pm
Q: Sparkler
PAX: Crash Dummy, Curveball, Mr Jinxy, Brick, Rooney(Carl Whipple), Doubtfire (Nick Bond), Switchhitter,MD Hammer,Kung Blu
FNGs: None
COUNT: 10
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

What’s In Your Cup

September 9, 2025 BackBlasts

AO: asylum-pm
Q: Crash Dummy
PAX: Pele (Jon Lindberg), Unibráu (Nick Robinson), Mr Jinxy, Lilydipper, Drum Major, Lizzy, Curveball, Brick, Abacus, Franzia, Shogun
FNGs: None
COUNT: 12
WARMUP: Imperial Walkers – 10, Cherry Pickers – 5, SSH – 20, Tempo Squats – 10, Baby Arm Circles FWD – 10, BKWD – 10. Stretching.

THE THANG: 1st POC: Run to the rocks at Pickett’s Charge. Grab a rock. Tempo Goblet Squats – 20 Reps. Rock Swings – 25 reps. Squat Thrusters – 20 reps.
2nd POC: Bros Bowl. Run to the top. 25 Incline Merkins. Run to the bottom. Big Boys until the 6 arrives. Rup up. 25 Decline Merkins. Run down. 30 LBCs. Then American Hammers till 6 arrives.
3rd POC: Run to the Caribbean. Battle buddy. Wheel Barrell to the next island (switch partners as needed). Bear Crawl to next Island. Lunge walks to the end. Hold Plank until the 6 arrives.
4th POC: Run to the small pavillion near Caribbean. Everything in cadence. Bench Pullups – 15 reps. Dips – 15 reps. Wall sit.

Run up Cardiac then back to AO.
MARY: None

ANNOUNCEMENTS: GoRuck Event in Nov. Marine Corps Mud Run 9/27.

COT: A Buddhist monk asked his students: “If you’re carrying a cup of coffee and someone bumps into you, why did you spill the coffee?”
Each of his students replied, because someone bumped into me.
“No. The reason why you spilled the coffee is because that’s what you were carrying in your cup.”
If you were carrying water, you would have spilled water.
Then he said something profound.
He said, “Whenever life shakes you, whatever you’re carrying is going to spill out.”
So, if you’re carrying fear, jealousy, anger, greed, that’s what’s going to spill out.
But if you’re carrying love, compassion, kindness, empathy, that’s what’s going to spell out.
So, each day, you should pause and think to yourself, what am I carrying in my cup today?

Merkin favorite

September 4, 2025 BackBlasts

AO: asylum-pm
Q: Pusher
PAX: Switchhitter (Tony), Pele (Jon Lindberg), Crash Dummy, MD Hammer, Pusher, Abacus, Lilydipper, Drum Major, High Heels, Curveball, Brick, Pranzia
FNGs: None
COUNT: 12
WARMUP: Motivvators 5, arm blasters, slow tempo squats, Merkins in Cadence

THE THANG: Exercises 10 reps and mosey to the Cone (2 cones -1 for Injured and 2 for the rabbits)
Dip, Decline Merkin, Squats, Merkins, Step ups, Incline Merkins, Heel raises.

MARY: Modified Apple Turn Overs Bear crawl to 3 bases and 10 Bigboys, Lunges to based and LBC, and Bernie Sanders and Flutter kicks

Modified suicides exercise Bear crawl and sprint and Merkins
Bonny Hops and Mosey flutter Kicks,
Mosey back to the cones and
Final Exercises. ATMS

ANNOUNCEMENTS: Nov for convergence.

COT:prayers for our brothers / families for healing

Word : We are busy with our lives
With work, family but we need to spend time with ourselves.

We’re Not Equal

August 26, 2025 BackBlasts

AO: asylum-pm
Q: Lilydipper
PAX: Rooney(Carl Whipple), Tenderfoot, High Heels, Drum Major, CRISPR, Pele (Jon Lindberg), Abacus, Curveball, Pusher, Title IX (Christian Prescott), Mr Jinxy, Lizzy
FNGs: None
COUNT: 13
WARMUP: 20 Side-Straddle-Hops, 10 Mountain Climbers, 10 Windmills, 10 Ice Skaters, 10 Inch Worms, 10 Imperial Walkers, 10 Little Baby Arm Circles Forward and 10 Backwards, Michael Phelps

THE THANG: Mosey to the Stop Sign at the Northeastern Corner of the Administration Bldg. We will stop to do 20 Hello Dollies.
Mosey to the small parking lot on the north side of the main park roadway. We will Bear Crawl to the end of the parking lot.
Mosey to the wooded playground. We will each go down the slide and run to the end of the playground. There, we will do 20 Carolina Dry Docks.
Mosey to the perimeter trail. We will run ten lights, do 10 Squat Jumps, the run another 10 lights and do 10 more Squat Jumps (the Good Ol Run Ten Ten).
We will then walk in a Gentleman’s Mosey to the base of Mt. Everest. We will do 40 Baby Crunches. Then we will run up Mt. Everest going to the right up to the roadway. Rabbits will do Baby Crunches until the six arrives.
Mosey to the front of the Admin Bldg. We will stop to do 20 Calve Raises.
Next we will run clockwise around the circle in front of the Admin Bldg, starting at the Admin Bldg. (12 o’clock), stopping at 3 o’clock to do 20 Merkins, at 6 o’clock to do 20 Bench Dips off of steps at the Coliseum, stopping at 9 o’clock to do 20 Diamond Merkins, and stopping at 12 o’clock to run up and down the stairs of the Admin Bldg five times. Then, rinse and repeat.
Mosey to the Coliseum area. We will stop to do 10 Freddie Mercuries.
Mosey north past the Coliseum area to the cul-de-sac by the parking area. We will stop to do 10 Flutter Kicks.
Mosey to the Stop Sign at the Northeastern Corner of the Admin Bldg. We will stop to do 10 American Hammers.
Next, we will Bernie Sanders to the beginning of the guard rail at the side of the road that semi-circles the Admin Bldg.
Next we will sprint on the roadway past the AO flag. Then we will sprint four more times: 1. From the flag to the Admin Bldg. parking lot. 2. From the parking lot to the flag. 3. From the flag to the parking lot again. 4. From the parking lot to the flag.
Mosey to the AO.

MARY: Stretches

ANNOUNCEMENTS:

Some of guys will participate in another Fantasy Football League headed up by our incredible commissioner, Drum Major. He will be announcing when we have the draft. Remember that the 10 Year Anniversary Convergence will be at the Asylum on Saturday, November 8, at 7 am.

COT:

Message

We Aren’t Equal

Our founding fathers wrote the “all men are created equal.” I believe they were talking about human rights when they wrote that. Because the fact is, we are not all created equal. As High-Heels has pointed out, with effort, determination, and a willingness to work, we can certainly achieve some success living her in the United States. But we are not created equal. Some were born with more intelligence, some with more athletic ability, some with more money and far greater chances in life. In the United States we have public schools and college grants and funding to try to make sure that all citizens can get a college level education. But let’s face it, college just isn’t going to happen for some – the odds are too stacked against them.

We are not equal. Some just have easier lives than others. So, what do we do with that? We can shake our heads, beat our chests, and blame God for it all. Many do just that, always trying to climb that ladder and reach some kind of equality in terms of power, wealth or recognition. I see many people hurt, jealous, angry or bitter because they just haven’t reached that certain rung in the ladder.

But we have another choice in terms of what to do about this inequality. We can love God and our neighbors. We can do what God would have us do which is to accept the gifts we do have and be thankful for it. We can love others and help them out. This opportunity to love and to give to others is something that everyone can have.

I am not created equal to some. So what? God loves me anyway. God loves me for who I am and isn’t comparing me to the fastest, smartest, or kindness human around. I can keep loving God and I can love my neighbor.

Prayers

Prayers for Drum Major’s daughter, Hunter, who got into an MVA yesterday. Prayers of thanks that she is ok and that the people in the other car are ok. Prayers of love and discernment for Drum Major as he figures out options for another car for Hunter as her car was totaled. Prayers of thanks that the wife of Mr. Jinxy is doing well health-wise and that the health scare she had was not serious.