asylum-am – Page 25 – F3 Knoxville

Implements of pain

May 1, 2025 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: P3, Farley, Russell Crook/Crablegs, Sawdust
FNGs: None
COUNT: 5
WARMUP: SSH, mericans, bbq squats, stretching
Skip, Bernie, karaoke, bear crawl, crab walk.

THE THANG:

Hill/Hammer
Rifle/Ropes
Odd Carry/gobblets
Farmer Carry/swings
Broad Jump/Plank

Rinse and repeat

MARY:
5 mins of stretching

ANNOUNCEMENTS:
Fill the W calendar next week.

COT: The Agony in the Garden
When I’m suffering, (tired, hungry, sore) don’t become selfish. Act with love as Jesus did in the Garden.

You’re a Hall of Famer in my book Coach

April 29, 2025 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Russell Crook/Crablegs, P3, Pac-man, Tropicana, Snitch (Cory Beilharz ), Farley
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

AO: asylum-am
Q: Sawdust , Matlock (Bill Maddox), bluebird, Gibbler, Fabio (Joe Hamilton), Tropicana, Charmin (John Willis)
PAX: Matlock (Bill Maddox), Sawdust, Tropicana, Charmin (John Willis), Gibbler, bluebird, Fabio (Joe Hamilton)
FNGs: None
COUNT: 7
WARMUP: Hitch up the :dog2:

THE THANG: Ruck for 4.5 miles

MARY: N/A

ANNOUNCEMENTS:

COT:Rainbow told us to put down our phones.

Put Down Your Phone

April 28, 2025 BackBlasts

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), P3, Waffle House (Brady Greene), Double Wide, Love’s, Archie, Pac-man
FNGs: None
COUNT: 8
WARMUP:
Waited on Cinco (Scott McGuire) and fired off the customary SSH’s (30 on 4ct) some Tie fighters both sides, some Tempo merkins with a bit of a calf stretch incorporated, some slow Windmills, and a jog to the curb for Rocky B’s on both ends of the parking lot.

THE THANG:
Mosey to front of the park for a circuit. 5 stations that consisted of 20 4ct SSH, 20 Merkins, 20 Jump Squats, 20 Dry Docks, and 20 Curls with Rock. Looped the big circle at the front of the park. Ended before a Q fail
MARY: Just enough time to finish 20 dry docks together!

ANNOUNCEMENTS:

COT: Threw out some stats about the amount of time we’re on our phones. I’ve felt convicted lately about this and it’s basically a challenge to put them down and be present and engage more. So do it!

You vs. You 1st F Challenge for April at the Asylum

April 25, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Rainbow, P3, Double Wide, Cinco (Scott McGuire), Cat Gut (Mike Davis), Tropicana, Gibbler, Matlock (Bill Maddox), Bunny, F3 Pluto ( Hugh Nystrom), Newton
FNGs: None
COUNT: 12
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Tie-Fighters
– X-Wings

THE THANG:
PART 1: RUN
– 10-minute timer
– Begin at Line 1:
1. Run to Line 2 (10 yards) and back
2. Run to Line 3 (20 yards) and back
– Run to Line 4 (30 yards) and back
1. → That’s 1 rep
– Rinse and repeat for 10 minutes
– Record total reps
– 1-minute rest
PART 2: AMRAP
– 3×2-minute timer (no rest between movements)
– Count total reps (cumulative):
1. 2 minutes AMRAP Side-Straddle Hops (SSH)
2. 2 minutes AMRAP High Knees (count 1 leg)
3. 2 minutes AMRAP Mountain Climbers (count 1 leg)
– 3 minutes rest
– Record total reps from Round 1
THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count
Submit Your Scores (4 Total):
1. Round 1 Run Reps
2. Round 1 AMRAP Reps
3. Round 2 Run Reps
4. Round 2 AMRAP Reps
docs.google.com/forms/d/e/1FAIpQLSd3PzswIJNrUsoNEjY53llgqp6bqH3clDy7V9I17T7hdR8M3g/viewform?usp=sharing
MARY: N/A

ANNOUNCEMENTS:
– Frozen Head CSAUP
– Hardship Hill

COT: Celebrate the small victories, wins & blessings. We don’t know His overall plan. If we think of His plan as a tapestry that He can see from the finished side, and we only see the small pieces of the back side. There is beauty in the small view we have and we should take joy in the things He calls us to do in the moment.

Tag: asylum-am

Implements of pain

You’re a Hall of Famer in my book Coach

Ruck Around the Park

Put Down Your Phone

You vs. You 1st F Challenge for April at the Asylum