Abacus – Page 2 – F3 Knoxville

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

Leap of Faith

June 19, 2025 BackBlasts

AO: asylum-pm
Q: Crash Dummy
PAX: Lilydipper, Drum Major, Pele (Jon Lindberg), Doubtfire (Nick Bond), Steam, Sparkler, Switchhitter (Tony), Abacus, Rooney (Carl Whipple), MD Hammer, Brick, Mr Jinxy, Curveball, Serpentine (Jason Pierce), Petunia (aka Daniel Ellis), Gridiron, Franzia
FNGs: 1 Franzia
COUNT: 18
WARMUP: Side Straddle Hops – 20, Cherry Pickers – 5, Good Mornings – 10. Runner’s Stretch, Fire Hydrants, Donkey Kicks, $ Stretch.

THE THANG: 1st POC – Mini Cardiac (Pele suggested moving to the grass hill to avoid traffic): Battle Buddy up, Partner 1, Bernie up the hill & back. Partner 2, reverse lunge. x4

2nd POC – Cardiac: Suicides – Start w/10 Squat Jumps at bottom. Run to the 1st bend. 10 Merkins. Run back Down. 10 Squat Jumps. Run up to the 2nd Bend. 10 Merkins. Run back down to the bottom. 10 Squat Jumps. Run to the bench at the top. 10 Merkins. Run back down to the bottom. 10 Squat Jumps.

3rd POC – Bros Bowl – Either run back to AO or sprint up & around the Bros Bowl and back to AO.

MARY: None

ANNOUNCEMENTS: Pass the Flag 6/26 to Crash Dummy

COT: Growing up, my friends & I loved to drive up to Townsend, to the Wye, & jump off the cliffs into the water. The toughest part was not the jump itself but thinking about the jump. For the guys who are out here, that want to Q but might be overthinking it, I say, take that leap. It gets a little easier each time.

PE Exam

June 12, 2025 BackBlasts

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Sparkler, Serpentine (Jason Pierce), MD Hammer, Abacus, Mr Jinxy, Tenderfoot, Lilydipper, High Heels (Henry Ritchie), Lizzy, Brick, Drum Major, Stitch, Curveball, Rooney(Carl Whipple), Steam, Pele (Jon Lindberg)
FNGs: None
COUNT: 16
WARMUP:
-20 Split Jacks (4-ct), 10 each leg, in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Rockettes (4-ct), in cadence
– 5 PCMBs, OYO
– 20 Grady Corns (4-ct), in cadence
THE THANG:
Moved to Pavillion due to storms.
PE EXAM (Hat tip, Erector)
Run around Pav 2x, doing …
P – 10 Prisoner Cell Merkin Burpees aka PCMBs.
Mosey down the long side of the Pav and back doing…
E – Elevens – CDDs at one end and squats at the other
MOSEY to Road leading to Lyons View entrance.
E – Escalator – I actually totally forgot to do this one. Q Fail.
**WE INTERRUPT THE PE EXAM DUE TO THE INVASION OF A KRAKEN!**
KRAKEN: 6 cones in a circle, with Ab exercises in blue, and upper body exercises in red. Do the blue exercise, then run around clockwise plus one cone and do the next exercise. Rinse and repeat until back and starting point. Then do the same thing, in the opposite direction, doing the red exercises.
Blue exercises:
1. 20 BBS
2. 20 Gas Pumps
3. 20 Box Cutters
4. 20 LBCs
5. 20 Bicycle kicks (4-ct)
6. 20 American Hammers (4-ct)

Red exercises:
7. 20 Merkins
8. 20 Carolina Dry Docks
9. 20 Shoulder Taps (both shoulders =1)
10. 20 Diamond Merkins
11. 20 Bottle Openers
12. 20 Wide Merkins

X –Xs and Os , on Q’s call

A – Aiken legs – Done in succession with no rest — 20 Squats, 20 Bobby Hurleys, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and repeat
M – Mary – PAX called out Burpees, and reverse lunges

ANNOUNCEMENTS:

COT:
This past Sunday was Pentecost.
Some traditions associate with it include Wearing Red (symbolizes the fire of the Holy Spirit). Praying for Guidance: and Engaging in Fellowship: Participate in activities that promote unity and fellowship.
So I don’t know about wearing red, but the other two traditions I have absolutely immersed myself in this week. It’s been a challenging week, and as leaders, I think praying for guidance does a couple of things.
It indicates a willingness to be open to inspiration, comfort, and guidance, specifically from your Sky Q, but
–
this willingness can also trickle over into seeking guidance from others that you respect, tapping into others for inspiration and direction. The burden of leadership does not have to be borne alone.
–
And I think Engaging in Fellowship is also important for leaders. Sometimes being a leader feels very lonely. Sometimes it feels like, in spite of your best efforts, everything you’ve worked hard for to accomplish in your position has been in vain. It’s very important not to isolate yourself. Engaging with others is healthy and often very helpful. Connecting, sharing ideas, sharing concerns, even just having someone to have a beer with or tell a funny joke is important. You are not as alone as you might think. And when things are rough, those HIMs that you surround yourself with will give you that inspiration to keep fighting the good fight. AYE.

In the Valley

June 10, 2025 BackBlasts

AO: asylum-pm
Q: Brick
PAX: Curveball, Pele (Jon Lindberg), Lilydipper, Steam, High Heels, Lizzy, Rooney(Carl Whipple), Tenderfoot, Abacus, Serpentine (Jason Pierce), Swimmies (Nathan Chesney)
FNGs: None
COUNT: 12
WARMUP:
SSH
Bend and reach
Reverse lunge
Cherry pickers
IT dept
Lbac’s
Hello Dollys

THE THANG:
-Mosey to cardiac
-At each bend do 25 derkins
-At bottom hold plank
-Go up and at each bend do 20 hand release merkins
-At top do BBS until 6 is up
-Go down again and at each bend do 20 squat jumps
-At bottom hold Al Gore until 6

Mosey to the Dock
30 squats on the rail

Back up Cardiac

Battle buddy long run back to the flag

MARY:

ANNOUNCEMENTS:
Passing of the Flag to Crash Dummy!
June 26

COT:
“Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.” Psalm 23:4 (ESV)

Loss is a common source of stress. You can lose so many things—like your job, your health, your money, your reputation, or a loved one.

When people go through loss, you see two common reactions: One is fear, and the other is grief.

Grief is good. Grief is the way we get through the transitions of life. In fact, if you don’t grieve, you get stuck!

On the other hand, fear is a bad thing. Not once does the Bible say, “Grieve not,” “Mourn not,” “Weep not,” or “Cry not.” What it does say is, “Fear not.” And it says that 365 times! Grief doesn’t paralyze, but fear does.

David says in Psalm 23:4, “Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me” (ESV).

When that psalm was written, shepherds always carried a rod and a staff to protect their sheep. David knew that, in the same way, God had the tools to protect him. And he trusted God, even in the darkest valleys.

You might be going through the valley of the shadow right now. It may be the valley of the shadow of death. It may be the valley of the shadow of debt. It may be the valley of the shadow of conflict. It may be the valley of the shadow of depression. It may be the valley of the shadow of discouragement.

Shadows are scary. Remember being afraid of shadows when you were lying in bed as a kid? I’ve learned a few things about shadows.

First, shadows can’t hurt you.

Second, shadows are always bigger than the source.

And here’s more good news: Wherever there’s a shadow, there has to be a light. You can’t have a shadow without light. So the key when you’re going through the valley of the shadow is to turn your back on the shadow and look at the light. Because as long as you keep your eyes on the light—Jesus, the Light of the World—the shadow won’t scare you.

That’s how you go through the valley of the shadow of death. That’s how you lower your stress. You trust God in the dark valleys, just like David, who prayed, “When I am ready to give up, he knows what I should do” (Psalm 142:3 GNT).