asylum-am – Page 10 – F3 Knoxville

Logging our Calories

November 24, 2025 BackBlasts

AO: asylum-am
Q: Code Brown
PAX: Cat Gut (Mike Davis), P3, Bunny, Charmin (John Willis), Cinco (Scott McGuire), Dain Bramage, Hot Tub (John Muller), Matlock (Bill Maddox), Pac-man, Tropicana, Mr. Hiss, PoleDancer
FNGs: 1 PoleDancer
COUNT: 13
WARMUP: tie-fighters and x-wings. Burpees. Upward and downward :dog2:. starfish. Rocky balboa and some shuttle run of various types including the beloved skip.

THE THANG:
Log your calories early :wood: :

This consisted of dragging a seasoned cherry log (with a meticulously engineered harness system and the f3 logo proudly emblazoned on top) up a gradually sloping greenway euphemistically known as as the Dragon. :dragon:.

Fortuna smiled kindly on us as we roled the icosahedron (incorrectly named the dodecahedron during the Q) giving us 20 different random options of making ourselves better at every other (lit) light post. All brave HIMs volunteered to drag the log with a fellow beast of burden while all the other HIMs encouraged them in their endeavor.

Once time was drawing nigh we convened at the AO and were joined by several mallruckers and a few dogs. I think bluebird snuck out early.

MARY:
Hello dolly, Flutter kick. BBS and finally some Freddie Mercury’s to commemorate his death 35years ago on this day… (not that the Q was really paying attention it just popped up in a google search of what happened on this day in history).

ANNOUNCEMENTS: 9am Thanksgiving day workout.
Start shopping for the Christmas gift exchange Q with Coolio (Greg Fox)

COT: the Q shared of his recent conviction to attempt to be truly HUMBLE not a groveling, sniffling self deprecator who humble brags….

>From C. S. Lewis:

(Referring to a humble man…) He will not be thinking about humility: he will not be thinking about himself at all.

If anyone would like to acquire humility, I can, I think, tell him the first step. The first step is to realise that one is proud. And a biggish step, too. At least, nothing whatever can be done before it. If you think you are not conceited, it means you are very conceited indeed.

Galatians 6:14

[14] But far be it from me to boast except in the cross of our Lord Jesus Christ…

Just Another CMU Thrusday

November 20, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Dain Bramage, P3, TrampStamp, Matlock (Bill Maddox), Code Brown, Hands, Tropicana
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Five (5) easy :burpee: to get to the summit of Baby Everest for one (1) classic Man Maker

THE THANG:
– We grabbed our coupons and headed to the :cloud: for some AMRAP with 1 PAX being the timer. The timer carried 2 :dumbbell: to the end of the parking lot and back. The rest of the PAX cycled through heavy workouts with :cmu:

MARY: Always quite contrary, so we had no time for her

ANNOUNCEMENTS: Thanksgiving day will be an 0900 combined workout with asylum-am & asylum-pm.

COT: A better understanding of why the father ran to greet the prodigal son.

Waffle House of Cards

November 19, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Dain Bramage, P3, TrampStamp, Gibbler, Cinco (Scott McGuire), Cat Gut (Mike Davis), Matlock (Bill Maddox), Waffle House (Brady Greene)
FNGs: None
COUNT: 8
I never had any dreams other than to serve the Pax, and also to remain humble. Aquafina ‘s recent experience, profound and life-changing as it was, has only strengthened my resolve to serve, and it has made me, according to the focus groups my people ran, 264% more humble.

Shoulder Blasters were always going to happen today, and while blasting I took the opportunity to announce my new book, podcast, memecoin, supplement (every 20 grams has 300 grams of protein), and senate campaign.

I’ve also trademarked Junk Science™ (

Up the Dragon and Down Baby Everest (and back up)

November 18, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Grandslam
FNGs: None
COUNT: 2
WARMUP:

5 Easy Burpees
Lap around the lot
Cherry Pickers
Hamstring Stretch
Runners Stretch sequence
Up/down dog
Shoulder lubricator

THE THANG:

Route 55 up the Dragon with CMU Thrusters

Some Big Bois and Flutter kicks at the top

Slowesy over to Baby Everest

7’s

CMU curls at the top, Burpees at the bottom

Slowesy back over to the bottom of the dragon

Route 55 to the top

Up and Over Merkins

More Big Bois and Box Cutters at the top

MARY:

Some side crunches and more big Bois to wrap up

ANNOUNCEMENTS:

Working on Winter Solstice hike and also gift exchange

COT:

Shared sermon from this past Sunday. Scripture is symbolic of God taking us through the process and not showing us the end result until we are ready.

Mark 8:22–26 (ESV):

22 And they came to Bethsaida. And some people brought to him a blind man and begged him to touch him.
23 And he took the blind man by the hand and led him out of the village, and when he had spit on his eyes and laid his hands on him, he asked him, “Do you see anything?”
24 And he looked up and said, “I see people, but they look like trees, walking.”
25 Then Jesus laid his hands on his eyes again; and he opened his eyes, his sight was restored, and he saw everything clearly.
26 And he sent him to his home, saying, “Do not even enter the village.”

Skunks and Rabbits

November 12, 2025 BackBlasts

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: P3, Rainbow, Matlock (Bill Maddox), Aquafina, Cat Gut (Mike Davis), Cinco (Scott McGuire), Hands, Pac-man, Tropicana
FNGs: None
COUNT: 9
WARMUP: SSH x 30, jog around parking lot, lunge with BAC, Bernie up Baby Everest -6 tempo squats, run curb to curb with merkins at each side (10 down to 4).

THE THANG: mosey to top of skunk hill with CMU. Partners — do 11’s on skunk hill— merkins at bottom and squats on top. After each set of squats on top one partner grabs CMU and does murder bunnies to first light and does 10 thrusters while partner runs to second light and does 20 merkins and 20 big boys. Alternate with partner.

MARY:

ANNOUNCEMENTS:

COT: Recommend reading “The Story”, the Bible as one continuing story of God and His people. 31 chapters covering Genesis to Revelation using text of the NIV Bible to read like a novel.