asylum-am – Page 2 – F3 Knoxville

Thing 1 and Thing 2

March 4, 2026 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Casey Kasem (Jess), Cosmo 2, Rainbow, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Double Wide, Suds, Hands, Matlock (Bill Maddox), Pac-man, Hot Tub (John Muller), P3, Gibbler, Cat Gut (Mike Davis)
FNGs: None
COUNT: 15
WARMUP:

SSH
Misc Stretching

THE THANG:

Count off Thing 1 & Thing 2

🏃 Mosey to Toilet Bowl (¼ mile)
⸻
Partner Bump Workout
Thing 1 starts halfway on route
200 Jump Squats (team)
Thing 2 jumps / partner runs → switch on bump
200 Merkins (team)
Same format
200 Big Boy Sit-ups (team)
Same format
⸻
🏃 Mosey to Muscle Beach
⸻
Pull-Up Station
Thing 1 alternate:
10 pull-ups each round
Rest while Thing 2 works
➡ Goal: 40 pull-ups per person

MARY:

No time for Hairy Mary

ANNOUNCEMENTS:

COT:

“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”
Ecclesiastes 4:9-10 NIV
bible.com/bible/111/ecc.4.9-10.NIV

40 days in the wilderness

March 3, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Pac-man, Snitch (Cory Beilharz ), Casey Kasem (Jess), Waffle House (Brady Greene), Sawdust, Matlock (Bill Maddox)
FNGs: None
COUNT: 7
WARMUP: BBQ squats, cherry pickers, Abe’s, stretches, tempo mericans

THE THANG:
Stay circled up at the light pole.
Matthew Chapter 4

CMU work

Fasting
Squat and overhead
Stones to bread
Overhead to right
Overhead to left
The Pinnacle
Good morning with extension
Worship me
Barbarian Clean

10 reps each
Short rest and repeat

Did 6 rounds suffering with Jesus in the wilderness.

MARY: Some core and some stretching

ANNOUNCEMENTS:
Haw Ridge
Pac-man Friday hike the smokies all day. See details in the am and pm slacks.
COT:Matthew 4:1 et seq

“Then Jesus was led up by the Spirit into the wilderness to be tempted by the devil. And after fasting forty days and forty nights, he was hungry. And the tempter came and said to him, “If you are the Son of God, command these stones to become loaves of bread.”“But he answered, “It is written, “‘Man shall not live by bread alone, but by every word that comes from the mouth of God.’” Then the devil took him to the holy city and set him on the pinnacle of the temple and said to him, “If you are the Son of God, throw yourself down, for it is written, “‘He will command his angels concerning you,’ and “‘On their hands they will bear you up, lest you strike your foot against a stone.’” Jesus said to him, “Again it is written, ‘You shall not put the Lord your God to the test.’” Again, the devil took him to a very high mountain and showed him all the kingdoms of the world and their glory. And he said to him, “All these I will give you, if you will fall down and worship me.” Then Jesus said to him, “Be gone, Satan! For it is written, “‘You shall worship the Lord your God and him only shall you serve.’” Then the devil left him, and behold, angels came and were ministering to him.”
‭‭

Hill repeats

March 2, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: Hands, P3, Suds, Double Wide, Cat Gut (Mike Davis), Cinco (Scott McGuire), Casey Kasem (Jess), Fabio (Joe Hamilton), Fardeen Rastagar
FNGs: None
COUNT: 9
WARMUP:
Silly Kenyan running warm up, SSH, mountain climbers, tie fighters, big stretches

THE THANG:
CMU’s taken to the Tail o’ the Dragon hill. Did an exercise x 1 minute, charged up the hill, jog down the tail. Repeat x5. Exercises were:
1. Curl/press
2. Lat raise/press x 3
3. Blockies
Tried to do 7’s up the hill with block swings and big boys but only got two trips in.

MARY:
Some tempo scissor kicks.

ANNOUNCEMENTS:
Haw Ridge.
Waffle House (Brady Greene) is coordinating the White Belt BBQ get together. We should make sure we invite Gray Cup.

COT:
The response to the prodigal and to the faithful son is the same. You are my son and I love you.

Combo Interval Week Finisher

February 27, 2026 BackBlasts

AO: asylum-am
Q: P3
PAX: Double Wide, Cat Gut (Mike Davis), Suds, Pac-man, Matlock (Bill Maddox), Casey Kasem (Jess), Cinco (Scott McGuire), Waffle House (Brady Greene), F3 Pluto ( Hugh Nystrom), Floppy Disk
FNGs: None
COUNT: 11
WARMUP:

Progressive Warmup

5 easy burpees
SSH

Mosey to Lower parking lot

Cherry Pickers
Runners Stretch Sequence
Up/Down Dog

Mosey to charging station
Shoulder lubricator

THE THANG:

Interval work:

2x
:40 sec on, :20 rest.
– Gorilla Burpees
– Wide to narrow Merkins
– 4 Jump lunges, 4 Star Jacks

Mosey to rose bowl:

2x
:40 sec on, :20 rest

– Broad Jump Squat 180s
– Merkin Alternating toe touches
– 10 side crunches each side, 10 V-ups

Mosey to backside bowl Pavilon

2x
:40 sec on, :20 rest

– Table Rows
– 5 Bulgarian Plyo lunges, alternate each side
– 5 Merkins, 5 heel tucks

Mosey to paver parking lot

1x
:40 sec on, :20 rest

– Incline Merkins
– Scissor Kicks

MARY:

None

ANNOUNCEMENTS:

@whitebelt wants to cook for everyone!! Let’s make it happen.

Cinco (Scott McGuire) just won a monster contract with Ford. Congrats!!

Casey Kasem (Jess) has gone viral after sharing his testimony on TikTok. Prayers and support for this new chapter

COT:

God shows us the areas of our life he wants us to focus on. We can choose to do so in faith or fear.

“Faith and fear both demand you believe in something you cannot see. You choose.”

Countless Implements

February 26, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, P3, Snitch (Cory Beilharz ), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 6
WARMUP: ssh, Abe’s, cherries, some toe touching

THE THANG:
6 stations. Timer lunges around the building. No rep counting, no burpees, no running, plenty of pain.
Ball slams, hammer, front squats, bag toss, balance ball, intermission some balls to the wall and wall sits.
MARY:
More stretching

ANNOUNCEMENTS:
Haw ridge

COT: Brothers Karamazov
Our actions are like a stone in a still pond sending ripples outward impacting others. These ripples can be from sin or love. What we do impacts others.