Asylum PM – Page 6 – F3 Knoxville

Birthday q

August 23, 2025 BackBlasts

AO: asylum-pm
Q: Lizzy
PAX: Crash Dummy, Brick, Pele (Jon Lindberg), Lilydipper, Abacus, Curveball, Pusher, Tenderfoot, Rooney(Carl Whipple), High Heels
FNGs: None
COUNT: 11
WARMUP:

THE THANG:
Did a lot of burner exercises for
MARY:

ANNOUNCEMENTS:

COT:
Think back to when we were kids. How excited were we for bdays? What were we excited about? Things that were simple in life. A toy or a friend right? Let’s not get caught up life and being overly simple in life. Focus on one thing simple each day

Gratitude

August 7, 2025 BackBlasts

AO: asylum-pm
Q: Brick
PAX: Curveball, Crash Dummy, Rooney(Carl Whipple), CRISPR, Abacus, Switchhitter (Tony), Franzia, Mr Jinxy, Welch’s, Lizzy, Lilydipper, Doubtfire (Nick Bond), Pele (Jon Lindberg), Serpentine (Jason Pierce), Cheetah Boy
FNGs: None
COUNT: 16
WARMUP:
SSH x100

ARMY PHYSICAL READINESS TRAINING
Bend and Reach
Rear Lunge
High Jumper
The Rower
Squat bender that we turned into Tennessee Rocking Chairs haha
Windmill
Forward lunge
Prone Row
Bent leg body twist
Merkins

THE THANG:
•Mosey to Bros Bowl but grab a rock at the rock pile!

Abs with holding rock along the way

Middle of Bros Bowl

Run to the middle after each of the below exercises with your rock and do:
1. 50 curls
2. 50 overhead presses
3. 75 bent over rows
4. 20 total lunges
25 each
– 9pm Wide Squats
– 12pm Derkins
– 3pm Big Boys
– 6pm 10 burpees

7s on the long Bros hill!
SSH/Imperial Walkers

Bottom of Bros
Squats bench touches at top
Crawl Bear at bottom

Run Pickets!
Flutters at the top!
Hello Dollys
Slow LBCs

AYG to the flag

ATMs at flag

MARY:

ANNOUNCEMENTS:

COT:
Gratitude!!!!

“Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.”

James 1:17 (NIV)

Experts say that the attitude you have for the day is set in the first eight minutes of your day. Do you want to grumble, gripe, and grunt your way through the day, or do you want to be grateful?

The Bible says, “Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows” (James 1:17 NIV).

Gratitude gets you to focus on your loving Father who meets all your needs.

Don’t start your day with confession or requests. Start with gratitude. Think about God and his goodness. Tell him he’s a good Father, thanking him for being caring, close, and consistent. List the ways he’s been good to you. Tell him what you’re thankful for: running water, bed and a blanket, a warm house when it’s cold and a cold house when it’s hot outside. You don’t have to worry about the right thing to say. Just say what you feel and what’s on your mind.

One of the ways you can start your day with thankfulness is to make a playlist of songs. Choose songs of gratitude that remind you of who God is and what he has done for you. Turn it on as soon as you open your eyes so that your first thoughts are grateful. Worship is the best way to wake up!

You can also make a list of the things you’re thankful for and keep it near your bed or wherever you have a quiet time. A gratitude list can help keep you focused on God’s goodness, and then you can pour out your heart to him in thanks.

When you wake every morning, make sure the first thing you’re doing is thanking God for his consistent love and recalling all the ways that he’s good to you.

Get up with gratitude. It will change everything about your day!

Shady Tour de Asylum

July 29, 2025 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Abacus, Welch’s, Lizzy, High Heels, Title IX (Christian Prescott), Honeydew, Pele (Jon Lindberg), Rooney(Carl Whipple), Pusher, Serpentine (Jason Pierce), CRISPR, Curveball, Mr Jinxy
FNGs: None
COUNT: 14
WARMUP:

15 side straddle hops in cadence
5 cherry pickers
10 baby arm circles each way
Little of this and that
10 rockettes
5 burpees

THE THANG:

Mosey to shady spot down by stop sign that leads up to AO
Run to tree and back before each exercise below:
20 merkins
30 squats
40 LBCs

Mosey to parking lot of winter flag spot, if not crowded and shady
Karaoke down and back and each exercise after lap:
20 lunges (each leg)
30 Dry Docks
40 Flutter kicks

Mosey up to Coliseum shady area in the middle
Skip to other tree and run back then do each exercise below
20 shoulder taps (each arm is 1)
30 Bobby Hurleys
40 Heels to Heaven

Quick stop at Admin Bldg stairs for 30 heel raises all together.

Still time hit hilly shady spot down from AO
Run up hill and back then do exercises below
20 Major Merkins
30 Big Boys
40 Hello Dollys

Run up Summit, down stairs by the AO flag and back up the summit a 2nd time before meeting at the flag.

MARY:

Back to AO for some stretching and broga.

Ended with 5 slow De-motivators.

ANNOUNCEMENTS:

May get Asylum PM Fantasy Football going again, reach out to Drum Major for details

COT:

“He who conquers himself is the mightiest warrior.” — Confucius

Too often we focus on successes others can see or congratulate us on, when the mastery of ones self if the true test of success. It entails gaining control over one’s impulses, emotions, and desires. It means facing inner demons, doubts, and fears with unwavering resolve. It is the commitment to personal growth, self-discipline, and the pursuit of a higher self.

If that sounds scary and hard, that’s because it is both. But if done leads to a state of inner peace, wisdom, and resilience.
It is very easy to give in to your sense of worth being based on what others think or can see. Only you will know your true standing in life.

If you are lying to yourself you will know that before anyone else even has a clue.

ShadyQ

July 5, 2025 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Petunia (aka Daniel Ellis), Pusher, Switchhitter (Tony), Brick, Crash Dummy, Title IX (Christian Prescott), Lilydipper, Curveball, Abacus, Tenderfoot, Serpentine (Jason Pierce), CRISPR, Franzia
FNGs: None
COUNT: 14
WARMUP:

·       20 SSHs (Side Straddle Hops)
·       15 Windmills
·       10 Imperial Walkers
·       10 Arm Circles (front & back)
·       10 Tempo Squats

THE THANG:

20 min Beatdown Circuit (3 Rounds, EMOM Style)
Pick a flat patch under those trees and go 3 rounds of these 5-minute EMOMs (Every Minute On the Minute). Each minute starts a new movement—go hard for 50 seconds, rest 20 seconds.
Round 1: Cardio Burner
• Jump squats
• High knees
• Burpees
• Plank jacks
• Lunges (alternating legs)
Round 2: Core Crusher
• LBCs (Little Baby Crunches)
• American Hammers (2-count)
• Leg Raises
• Flutter Kicks (2-count)
• Low plank hold
Round 3: Upper Body Blast
• Merkins
• Shoulder taps (2-count)
• Carolina Dry Docks
• Wide Merkins
• Diamond Merkins
Short breaks between rounds if needed. Keep the mumble chatter alive!

SHADY SHUTTLE
Have 3 sets of cone lines setup from a starting point.
5 – 10 – 20 s
Do 5 of exercise run to first cone and back, do 10 of exercise run to 2nd cone and back and then do 20 and run to 3rd cone and back.
Exercises:
·       Merkins
·       Squats
·       Big Boys
·       Burpies
Rabbitts can start from the top if they finish.

MARY:

ANNOUNCEMENTS:

4th 9am Q led by Lillydipper. Project Convergence coming in July, wasn’t sure of exact date.

COT:

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas Jefferson

The Consequence of June 24th

June 24, 2025 BackBlasts

AO: asylum-pm
Q: Curveball
PAX: Brick, Pele (Jon Lindberg), Lizzy, Lilydipper, Mr Jinxy, CRISPR, Crash Dummy, High Heels, Doubtfire (Nick Bond), Tenderfoot, Rooney (Carl Whipple), Curveball
FNGs: None
COUNT: 12
WARMUP:
SSH (Side Straddle Hops) – 25 IC
Arm Circles (Forward/Backward) – 10 each direction IC
Cherry Pickers – 10 IC
– Run halfway to Greenway.
Imperial Walkers – 15 IC
Slow Merkins – 10 IC
Plank Jacks – 15 IC

THE THANG:
Down to Lyons View Greenway. 1st light pole Route 66 Burpees.

Into woods. – Gauntlet Workouts
LBCs <-----------------------> Squats
Diamond Merkins <-----------------------> Flutters
Lunges <-----------------------> Wide Merkins

Three shaded stations making way back to flag.

Station 0: Core Crusher
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

Station 1: Upper Body
10 Merkins
10 Dips (on curb/bench)
10 Carolina Dry Docks

Station 3: Legs
15 Squats
10 Jump Squats or Air Chair Hold (30 sec)
10 Lunges (each leg)
10 Calf Raises at staircase

MARY:
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

ANNOUNCEMENTS:
June 26th 5:45PM Asylum PM
– Brick will be passing the AOQ flag to Crash Dummy

COT:
How does June 24th matter when it comes to the Declaration of Independence?
Here’s a basic rundown of it.
June 7th – Richard Henry Lee of Virginia presented initial resolution for independence.
June 11th – foundations for the document were laid
June 11th – Committee of Five. Adams, Franklin, Jefferson, Roger Sherman, Robert R Livingston. Jefferson chosen to draft Declaration
June 28th – Presented to Congress.
Congress debated and revised it between July 1st and the 4th.
Formally adopted by Congress on July 2nd.
The www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Continental+Congress&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccNegQIExA… voted to declare independence from Great Britain on July 2, 1776.

The delegates then spent the next two days revising and finalizing the text of the www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Declaration+of+Independence&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccN…. This final, approved version was officially adopted on July 4th.

So, on June 24th, 1776, the Committee of Five, appointed on June 11th, was likely engaged in the process of drafting the Declaration of Independence, which was presented to Congress later that week. No specific significant event directly linked to the Declaration of Independence is recorded as occurring on that particular day.

However, the critical activities related to the Declaration leading up to July 4th were the drafting by the Committee of Five, the presentation to Congress, and the subsequent debates and revisions. Without this work done by our forefathers, significant events would not have followed.

June 24th is important because even though the efforts of that day are not recorded or celebrated, they were essential in process that became independence for America. Don’t ever think your work and preparation, even though they aren’t seen by others, aren’t significant.