asylum-am – Page 12 – F3 Knoxville

CMUrsday??

October 23, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Code Brown, Waffle House (Brady Greene), TrampStamp
FNGs: None
COUNT: 4
WARMUP:

5 Easy Burpees
SSH
Lap around the parking lot
Cherry Pickers
Abe Vigoda’s
Runners Stretch Sequence
Up/Down Dog
Shoulder lubricator

THE THANG:

Pavilon

2 rounds

Timer is how long it takes Station 1 to get back and then we rotate.

Station 1 – Run to Cloud and do 10 pull-ups or Swing rows

Station 2 – CMU Plank (feet on block)

Station 3 – Defecit Merkins

Station 4 – Goblet Squats

Cloud

Timer is how long it takes Station 1 to get back and then we rotate.

2 rounds

Station 1 – run to Pavilon and do 20 table rows

Station 2 – CMU Big Bois

Station 3 – Blockies

Station 4 – OH Step Back Lunges

2 rounds – *Only had time for one round

Timer is how long it takes Station 1 to get back and then we rotate.

Station 1 – Run to the top of Baby Everest and do 10 Burpees

Station 2 – CMU Flutter Kicks

Station 3 – Lawn Mowers

Station 4 – CMU Merkins (hands on Block)

MARY: Notta

ANNOUNCEMENTS:

COT:

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Matlock (Bill Maddox), Cat Gut (Mike Davis), P3, Cinco (Scott McGuire), Aquafina, Double Wide, Rainbow, Cosmo 2, Hot Tub (John Muller), Waffle House (Brady Greene)
FNGs: None
COUNT: 10
52 SSH, nobody’s birthday, just your Q losing track of the count. Rice Krispies to loosen up the neck, then Shoulder Blasters to prepare us for what was to come.

We do recieve a high volume of mail here at F3, and because I am ineligible, unqualified, and/or unfit to hold any position of authority within the organization, they gave me the key to the mailbox. The big names in F3 – the Q Source Source, if you will – only have two directives: 1) be responsive to feedback, and 2) use indecipherable jargon. So that’s what we tried to do today.

Some exercises get requested; others are demanded. The Dark Webb gets neither, but unfortunately it was time to inflict it on the pax today. It’s like Rainbow’s Burpee Box but more monotonous. It’s like Jack Webb but soul crushing. They say comparison is the thief of joy, but actually the Dark Webb is.

There was some controversy as we passed by Skunk Hill on our way to Cardiac Hill. Yes, our correspondents are passionate about sliding down an ankle-twisting, knee-destroying hill, especially when dew and repetition are involved. But your humble scribe is just not man enough to lead us there. As Highlander taught us, there can be only one.

We wrung everything we could out of Cardiac and still made it back in time for some Aw Yeahs (miss you TRC/Crab legs ), the sight of which was deeply disturbing to Cosmo 2 and Hot Tub (John Muller). But hey – the pax gets what the pax writes in and asks for. If you don’t like it, you know where to send your correspondence.

Mark 2, a story about faith, an interesting one in terms of who has it and what kind of faith it is.

Prayers for Cinco and a new work situation.

Appreciate getting to be with you guys today.

CMUs on the run

October 21, 2025 BackBlasts

AO: asylum-am
Q: Hands
PAX: Tropicana, Grandslam, Hands, Matlock (Bill Maddox), P3, Waffle House (Brady Greene), TrampStamp
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, parking space drills, tempo merkins, plank related moves

THE THANG: Carry your CMU to the toilet bowl on the hop. Did 3 exercises for 1 minute each, then ran for a bit. Repeated the cycle 2 more times with different exercises and running paths. Did a bonus set and then went back to the AO with weight on the hop.

MARY: In & Outs, dying cockroaches, O-rings, one legged reverse pickle pounders.

ANNOUNCEMENTS:

COT: Awesome to have Grandslam back in the mix and in the hunt. Tropicana was back after staring down the Spartan trifecta and laughing in its face.
As = while or similarly? (see the Lord’s Prayer)
What does prayer change? The person who prays, of course!

Rock City*

October 14, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: P3, Waffle House (Brady Greene), Pac-man
FNGs: None
COUNT: 3
Look, when a guy shows up every day for seven years and then, one night before a Q he is blessed with a deep and restful sleep, the only honorable thing to do is to carry on in his name, and hope the rest of us will be so lucky.

So that’s what we did. SSHs, stretching including the Carlton, BSIA, we got our shoulders about 65% blasted. We followed the Science and the Science gave us each 10 years.

A few rounds of Box/Baby/Box before we chose our lapidary accoutrements, and we (I) did a lot of sweating and panting after that. Hats off as always to P3 for being able to manhandle that one enormous rock.

Some faster running was involved – not quite sprinting, but close. Some Bernieing, some bear crawling, some struggling on the part of the Q after 10 days of doing no exercise while traveling.

Finished on Baby Everest with some burpees, for which Pac-man wanted some kind of credit. He gets none for the burpees, but he gets all credit for 1) the great BOM, 2) the photo, and 3) naming the Q.

Thanks to P3, Pac-man , and Matlock (Bill Maddox) ‘s long and well deserved good night of sleep.

Cardiac on Repeat

October 9, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Pac-man, TrampStamp, Shotgun
FNGs: None
COUNT: 4
WARMUP:

5 easy burpees
SSH
Agility Drills
Lap around parking lot
Cherry pickers
Runners stretch
Down/up dog
Shoulder lubricator

THE THANG:

Mosey down to Pavilon
– 15 Merkins
– 15 Table Rows
– 20 Squats
3 rounds

Mosey to the bottom of Cardiac
– 20 Coupon Curls
1st time up – 1st turn, 2nd turn, and top – 15 big bois facing up hill

Mosey to bottom

– 20 coupon curls
2nd time up (Bernie) – 1st turn, 2nd turn, and top – 15 Merkins facing downhill

Mosey to bottom

– 20 coupon Curls
3rd time up – 1st turn, 2nd turn, and top – 30 heel taps facing up hill

Mosey to bottom

– 20 coupon curls
4th time up ( Bernie) – 1st turn, 2nd turn, and top – 10 burpees facing down hill

MARY: some hamstring stretching

ANNOUNCEMENTS:

Nothing new

COT:

“If you are tired, then do it tired”

Galatians 6:9 (NIV)

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Tag: asylum-am

CMUrsday??

Letters! We get letters!

CMUs on the run

Rock City*

Cardiac on Repeat