asylum-am – Page 29 – F3 Knoxville

Crablegs switcher

March 27, 2025 BackBlasts

AO: asylum-am
Q: TRC/Crab legs
PAX: P3, Hands, Sawdust, Gibbler, TRC/Crab legs, Tropicana
FNGs: None
COUNT: 6
WARMUP:
A little this and a little of that
THE THANG:
25 merkins at a couple of locations, up Everest, some AMRAP exercises while your buddy ran around the admin loop, pavalon for the Crablegs trifecta.
MARY:
Who is she and why is she always in the backblast?
ANNOUNCEMENTS:
Form your teams now for next year’s EFHR.
COT:
You had to be there. It was epic.

Climbing P3’s Ladder

March 24, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Waffle House (Brady Greene), Backflow (Wesley Hunt), Matlock (Bill Maddox), Pac-man, Cinco (Scott McGuire), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:

5 Easy up/downs
*Pause for Disclaimer*
20 SSH
Lap around the Pavilon
Rockettes
Tie Fighters
Runners Stretch
Shoulder warm up – MPs, Front Swings, Carltons
BBQ Squats
Tempo Merkins

THE THANG:

Mosey around Pavilon to last corner and lunge back length of Pavilon.

5 up/downs
Repeat Pavilon lap above, except bear crawl last length

5 up/downs
10 Dirkins
repeat lap, burpee broad jump back

5 up/downs
10 Drikins
10 table Rows
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
10 irkins
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 table rows
15 Big Bois
10 Irkins
20 Air Squats
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
Repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
15 Dips
Repeat lap, lunge back

MARY: Notta

ANNOUNCEMENTS:

Hardship Hill
Talked about the unfortunate timing of the Vols/Wildcats game during EFHR

COT:

Discipline is choosing between what you want now and what you want most – Abe Lincoln

True happiness does not always equate to fun or easy

“The secret of happiness is not in doing what one likes, but in liking what one does.” – James M. Barrie

A Friday Photo Finish

March 21, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Snitch (Cory Beilharz ), Double Wide, Hands, Cat Gut (Mike Davis), Matlock (Bill Maddox), Rainbow, Farley, Tropicana
FNGs: None
COUNT: 9
WARMUP:
– SSH
– Stretching
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Burpees (until the PAX confirmed they were warm)

THE THANG:
– Stage I:
– 10 Squats at the Base of Baby Everest
– Run to the Summit of Baby Everest
– 1 Manmaker
– 1 Lt. Dan
– Stage II:
– Mosey to the intersection leading to the Overlook
– 10 Big Boy Sit-Ups
– Mosey off-road to a spot the Q led
– Stage III:
– Light Pole Pictionary
– Worked from the center of the pathway at the selected light pole.
– Performed the exercise on the card and ran to the next light pole.
– Performed that exercise and ran the way we came to the light pole on the other side of the first light pole.
– Rinse & repeated until the Q moved the PAX back to the AO.

MARY:
– Dante’s Core (Don’t Put Your Feet on the Ground)
– Hollow Rocks
– V-Ups
– Gas Pumpers
– 30 Second Hold

ANNOUNCEMENTS:
– Escape from Haw Ridge
– Hardship Hill

COT: Recited an old native folk tale “The Wolf You Feed”. Remember there are two wolves constantly at war inside you. One is good, generous & kind. The other is mean, greedy & angry. The one feed, will be the one to win.

and the national champion is….

March 19, 2025 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Sawdust, Tropicana, Hands, Cat Gut (Mike Davis), Farley, P3, Backflow (Wesley Hunt), Rainbow, Snitch (Cory Beilharz ), Love’s, Double Wide
FNGs: None
COUNT: 12
WARMUP:cbs music. 5 motivators. Lap around lot

THE THANG:

Each HIM drew a team and a seed. Divided up into 4 pods and headed to sub regional
Each HIM could reduce the burpees of each pod by naming either the nickname, Coach or player from his school
Spoiler: NCAA trivia is NOT the Pax’ bailiwick

Seeds 13-16. Denver
Scale the Rocky Mountain (baby Everest) and run down Route 66 to the next pod to bump the next group

Seeds 9-12. Providence. Like the Cloud, Providence is cold, smelly, weird. And can’t grow real grass
AMRAP of big bois, step ups, and flutters until bumped to

Seeds 5-8. Milwaukee..after running arm in arm like Laverne and Shirley to the PAV…the Pax picked a wheel of cheese (coupon) for an AMRAP of curls, table rows and derkins before being bumped to

Seeds 1-4. Lexington. The nicest region. Just like highly trained thoroughbreds we worked on legs with lunges and squats

MARY: Final Four. Trivia contest. First semi the low seed upset the top Seeds

Second semi- the 9-12 Seeds also pulled the upset

Final game- the winning trivia answer was blurted out by Sawdust….so our national champion is….the Texas Longhorns??? What in the name of Matthew McConnaughy is that??

ANNOUNCEMENTS: i might need a bracket intervention

COT:John 17: 14-16

Speak truth. With grace

St. Patty’s Day Beatdown

March 17, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Backflow (Wesley Hunt), Cinco (Scott McGuire), Bunny, Love’s, Double Wide
FNGs: None
COUNT: 6
WARMUP:

5 EAAASSYYY Up/Downs
20 SSH
Hands agility drill
Cherry Pickers
Tie Fighters
Runners Stretch
Tempo Merkins
Tempo Squats

THE THANG:
Poets Amphitheatre

Partner 1
1X through and run to switch with partner 2

5 up/down tuck jumps – bottom
15 Dirkins – Tier 1
15 Irkins – Tier 2
15 Up/downs – Tier 3

New Playground Pavilon
Partner 2
AMRAP
– 15 table rows
– 15 squat jumps
– 15 CDD

Each partner visits the amphitheater 2X

Mosey to roundabout, do 3 Cherry Pickers

Mosey to steps of the Asylum

Partner 1
12 o’clock – 20 Big Bois
3 o’clock – 20 2-count American Hammers
6 o’clock – 20 Superman’s
9 o’clock – 20 V-ups

Partner 2
Run down and back up Everest,

Q fail, only time for first group to make a run at Everest. group two experienced some St. Pattys day luck and seemed unsurprisingly grateful.

MARY: Sprinted down from the overlook to meet the ruckers if that counts

ANNOUNCEMENTS:

HAW RIDGE!!! Matlock (Bill Maddox) Hard Committed to joining the team

COT:

Spoke about Trust as it relates to Leadership.

Can’t have leadership without Trust.

Unhealthy Trust – given too quickly. Oversharing. You have to do the same thing. If you don’t. You are bad.

Unhealthy distrust – no matter how much equity built. Never trust anyone. Chronic distrust cannot lead. People do not feel safe around people who do not trust them.

Healthy Trust – trust but verify. Benefit of the doubt. Give them the opportunity to build trust. Give 20% and let them build to 100%. Willing to give more if consistent.

3 components of trust:

1.) character – can I trust you with my wife, my life, and my wallet

2. Responsibilities/commitments – you do what you say you are going to do.

3.) care and compassion – no trust if you don’t care about people. Relationships is the glue that builds trust. All four generations respond well to respect.