asylum-am – Page 4 – F3 Knoxville

“It was too wet to play. So we [worked out] in the [pavalon]. All that cold, cold, wet day.” — Dr. Seuss

February 20, 2026 BackBlasts

AO: asylum-am
Q: Pac-man
PAX: Sawdust, Matlock (Bill Maddox), Cat Gut (Mike Davis), Cinco (Scott McGuire), Tropicana, Harrison Watts (Brindles)?, White Belt
FNGs: None
COUNT: 8
WARMUP: 5 Cherry Pickers, 5 Burpies, 10 Lunges, 5 Burpies, 30 SSH

THE THANG: Quick rain adaptation from bottom of Baby Everest to Pavalon for Pair work out with 1 running around Pavalon while other does:Squats, Burpies, Merkins, American Hammer, Mt Climbers, Carolina Drydock, TN Rock, SSH, then Step-Ups, back to Baby Everest Burnie up, Mario over ridge, down Cardiac, with rock 30 Triceps, 30 Curls, 20 Squat Thrusters, up Cardiac and at corners Merkins (10, 20, 30), down Cardiac, 20 partner twisties, 20 Curls, up Cardiac and at corners American Hammer (10, 20, 30)

MARY: Phil 2:3-4 during 40 day season of Lent remain in relationship with Christ to align with his suffering to rediscover the Lord’s grace

ANNOUNCEMENTS: Hawl Risdge end of March

COT: pray for Wes who died in car accident recently

Fun in the Rain

February 19, 2026 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Tropicana, Snitch (Cory Beilharz ), P3
FNGs: None
COUNT: 5
WARMUP:
– Motivators
– Stretching
– T-Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings

THE THANG:
1. Phase I:
– Run to the base of Baby Everest
– (5) 4-Count Peter Parkers
– Sprint to the Summit
– (1) Manmaker at the Summit
– Route 66 Down the Tail of the Dragon
– Adding (1) SSKC at each light pole
– If you don’t know SSKC is Squash Satan & Kick him in the Crotch. :rolling_on_the_floor_laughing:
1. Phase II:
– Head to the Pav-Lov
– AMRAP with Pictionary Card Stations.
– Timer was one PAX running around the Cloud
– The returning PAX would bump the 1st station and the 4th station PAX would then run.
– Re-dealt cards after everyone cleared all 4 stations.

MARY: Still quite contrary, but no time for her.

ANNOUNCEMENTS: escape-from-haw-ridge

COT: Colossians 3:23

Interval Work

February 18, 2026 BackBlasts

AO: asylum-am
Q: Double Wide
PAX: Rainbow, Cosmo 2, Fabio (Joe Hamilton), Tropicana, Double Wide, Matlock (Bill Maddox), Waffle House (Brady Greene), Cat Gut (Mike Davis), Cinco (Scott McGuire), Gibbler, Tecmo, White Belt
FNGs: None
COUNT: 12
WARMUP: SSH, various stretches, calves & Achilles on the curb, Rocky Balboas

THE THANG:
Intervals on the double loop parking lot – sprint the long and recover on the short ends. Mixed in ab work within the rounds with planks, LBC’s & flutters
Baby Everest for partner AMRAP with jump squats, flutters maybe? & plank

MARY:
Flexibility work

ANNOUNCEMENTS:

COT:
Find that idol that’s consuming your time and up-root it for Lent so you can grow in your relationship with Christ

President’s Day Q

February 16, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: Casey Kasem (Jess), Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Hands, P3, Pac-man, Waffle House (Brady Greene), Techmo
FNGs: None
COUNT: 9
WARMUP:
SSH, Froggy Squats, parking lot line agility drills, tempo man-makers
THE THANG:
Route 132 with squats and merkins
10 minute timer at base of cardiac – alternating 10 thrusters followed by a run up to the big right turn then back down for 10 each side of curl with a side lunge and a run up cardiac. The rock P3 chose is visible from outer space.
Went for a nice run with some up-effort portions.
Pav-a-lon for 11’s with table rows and bu# touchers.
MARY:
Plank & side planks with foot raise
In & Outs
Tempo scissors
Captain Thor
ANNOUNCEMENTS:
Haw Ridge
COT:
Anger – know that the person I’m angry with is a beloved child of God made in His image. Pray that I may come to believe that and be charitable.
Ash Wednesday services at Sacred Heart Cathedral this Wednesday at 6:30, 8:05, Noon, 6 pm. All are welcome. Memento mori!

Ruck around the park

February 16, 2026 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: F3 Pluto ( Hugh Nystrom), Tropicana, Bunny, Gibbler, bluebird
FNGs: None
COUNT: 5
WARMUP: none. And no dogs to hitch up

THE THANG: ruck. Just ruck.

MARY: she didn’t make an appearance.

ANNOUNCEMENTS: haw ridge

COT: see Hands Q for the word of the day.