asylum-am – Page 17 – F3 Knoxville

Muscle Beach Circuit

August 6, 2025 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Gibbler, Aquafina, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Fabio (Joe Hamilton), Hot Tub (John Muller), Pac-man, Waffle House (Brady Greene), Hands, White Belt
FNGs: None
COUNT: 13
WARMUP:

Warm-Up
• Side-Straddle Hops – 25 IC
• Misc Stretching – 10
• Arm Circles – 10 forward / 10 backward
• Tia Fighters – 10 IC
• Merkins – 10 IC
• Mosey to Muscle Beach (approx. 1/2 mile jog.)

Note: Equipment staged ahead of time — heavy bag, sand buckets, CMUs, tire, etc.

THE THANG:

???? Main Thang – “Muscle Beach Circuit”

Format: AMRAP at each station. Attempted 2 full rounds.

Stations:
1. Heavy Bag Run
• Bear-hug carry ~40 yards and back
1. Sand Bucket Shrug Walk
• Farmer carry with shoulder shrugs every 5 steps
1. Push-ups on CMUs
• Chest deep; slow controlled reps
1. Tire Throw
• Forward or overhead toss – hustle to retrieve, repeat
1. Tire Carry
• Lift and carry tire overhead 40yds and back.
1. Burpee Lunges
• 1 burpee → 2 walking lunges → repeat
1. Pull-ups
• 10 Reps

???? Recovery lap: After both rounds, jog the “Toilet Bowl Loop” (~ 1/4 mile)

COT:

???? Circle of Trust (COT) Devotional – “Ehyeh Asher Ehyeh”

“I Am Who I Am” – Exodus 3:14

In a world full of instability and change, God introduces Himself with a name that declares eternity, consistency, and presence.
• He is not “I was” or “I will be”—He is.
• God doesn’t evolve, fade, or adjust based on culture or circumstances.
• Just as He led Israel through the wilderness, He leads us today—unchanged in character, unshaken in power.

music.apple.com/us/album/battle-belongs/1530003982?i=1530003983

Just a Cool Ruck

August 4, 2025 BackBlasts

AO: asylum-am
Q: Sawdust , Gibbler, bluebird
PAX: Sawdust, bluebird, Gibbler, Jack-Jack ????
FNGs: None
COUNT: 3
WARMUP: Hitch up the :dog2: & watch Aquafina plant the :shovelflag:

THE THANG: Ruck for 4.4 miles

MARY: Circled the AO until Cat Gut (Mike Davis) brought the crew in to the station.

ANNOUNCEMENTS: N/A

COT: Caught Cat Gut (Mike Davis)’s BOM

Small space sweat

August 1, 2025 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Rainbow, Aquafina, Cinco (Scott McGuire), Hands, Pac-man, Double Wide, Coco (Sam Duzan), Cat Gut (Mike Davis)
FNGs: None
COUNT: 9
WARMUP:SSH, Abe’s, cherry pickers, mericans, stretches, Rockies, Bernie’s, skips, shuffles

THE THANG: To the cloud
Turkish Get-ups
Plank variations -2 min
Peter Parkers – 10
Surrenders – 20
Mountain Climbers – 30
Jackknife – 20
Catalina wine mixer 10

2 rounds.

Last set of Turkish Get-ups

MARY:
Always enjoy Mary
Stretch these old bones

ANNOUNCEMENTS:
Dad camp

COT: Vit G
Gratitude is essential to a joyful life.

A Ruck for the Stars

July 28, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), bluebird, Code Brown, Charmin (John Willis), Jack-Jack, Rugby
FNGs: None
COUNT: 5
WARMUP: Plant the :shovelflag: and hitch up the :dog2:

THE THANG: Ruck for 4.26

MARY: N/A

ANNOUNCEMENTS: Saw SpaceX deployment of Starlink across the sky.

COT: Rainbow encouraged us to make friends with our F3 brethren.

The Hot One

July 28, 2025 BackBlasts

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Sawdust, Waffle House (Brady Greene), Cinco (Scott McGuire), Farley, Double Wide, Hands, bluebird, F3 Pluto ( Hugh Nystrom), Grandslam, Aquafina, Bunny, Pac-man, Code Brown, Charmin (John Willis)
FNGs: None
COUNT: 17 total for the Pic.
WARMUP: Little disclaimer and some ss hops on the 4ct followed by some tie fighters while circled up. Left the circle and headed to a corner of the parking lot to continue warming up. Did Tempo Merkins there, then butt kicked to the next corner. Windmills there and side shuffled to corner 3. We did some LBC’s in corner 3 and (Q fail) did super mario’s which I called high knees to the next. Did Mtn Climbers at corner 4 then off for a mosey

THE THANG: Mosey’d to the cloud for our first stop. Easy enough did 11’s with box jumps and table rows as our exercises. Double Wide and Waffle House were borderline professional in speed and form.
Had the choice of Merkins or Abs, and Farley spoke up and was dying for abs, so abs we did. Mosey’d to Circus Max for 3 Round ladder of Round 1 25 4ct flutters then a lap Round 2 did flutters and added 4ct LBC’s then a lap Round 3 Did those two plus 25 4ct Hello D’s and one final lap.
Lucky us, still had time for some Merkins so headed to the Toilet Bowl for 20 merkins together then a clock wise jaunt around the bowl. Did 20 more merkins then fell victim to the clock.
Headed back via circus max and ran into the ruckers. Passed them on our way to the pavilion and then bear crawled up the last bit of walkway to the ticket office. Time to circle up and get in a few tempo squats before we ran out of time.

MARY: a few tempo squats

ANNOUNCEMENTS: No

COT: Just a quick reminder about surrounding yourself with Godly men who will hold you accountable. Challenge to pick a partner out of the COT to have lunch with this week. Grow your relationships with each other.