asylum-am – Page 42 – F3 Knoxville

Farmer’s delight + broga

September 17, 2024 BackBlasts

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), P3, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 6
WARMUP:SSH, TN rocking chair, froggie squats, tie fighters, shoulder blaster, X wings.

THE THANG: Rotate through CMU exercises while one pax farmer carries around the Pav-a-lon. Did 4 total rounds, changed the exercises after round 2.

MARY: BROGA! ( Matlock (Bill Maddox) planted that seed earlier).

ANNOUNCEMENTS: Iron Pax this Friday.

COT: If things aren’t working out like you planned, take heart! You’re in good company (ie the apostles). Keep moving forward one step at a time in faith and you will end up where you are supposed to be.

The Scotty Too Hotty

September 16, 2024 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Bunny, Cinco (Scott McGuire), Double Wide, Grandslam, Hands, Love’s, P3, Sawdust, Fabio (Joe Hamilton), Gibbler, TRC/Crab legs, Woodpecker
FNGs: None
COUNT: 17
WARMUP:

SSH
Stretching

THE THANG:

Indian run to Everest (Football Shuffle Pass)*
Up & Down Everest
*5 Burpees for fumbles

Indian run to workout area:

Push Ups x 25
Pull-ups x 10
Big Boy Sit Ups x 20
Jump Squats x 20
Repeat 4 Times

Suicides x 2

MARY:

Canoe w/ Catgut
Stretching

ANNOUNCEMENTS:

COT:

Gary Chapman

1. Consciously acknowledged his korthatyouare angry.
2. Restrain your immediate response.
3. Locate the focus of your anger.
4. Analyze your options.
5. Take constructive action.

“The discretion of a man deferreth his anger; And it is his glory to pass over a transgression.”
‭‭Proverbs‬ ‭19‬:‭11‬ ‭KJV‬‬
bible.com/bible/1/pro.19.11.KJV

Ruck ‘til You Drop

September 16, 2024 BackBlasts

AO: asylum-am
Q: Sawdust , Gibbler, Fabio (Joe Hamilton), bluebird
PAX: Sawdust, Gibbler, bluebird, Fabio (Joe Hamilton), John, Jack-Jack ????
FNGs: None
COUNT: 5
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.4 Miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Don’t get mad, be glad :slightly_smiling_face: Cinco (Scott McGuire)

Ruck Some More

September 9, 2024 BackBlasts

AO: asylum-am
Q: Sawdust , Fabio (Joe Hamilton), Tropicana
PAX: Tropicana, Matlock (Bill Maddox), Sawdust, Fabio (Joe Hamilton), Gibbler, Coolio (Greg Fox), Jack-Jack ????, Rugby ????
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.6 Miles

MARY: N/A

ANNOUNCEMENTS: Iron Pax Challenge Week 1 this Friday

COT: TRC/Crab legs asked us what we are spending our time on and if it’s not what we should, what are we going to do to change it.

100!

September 4, 2024 BackBlasts

AO: asylum-am
Q: Hands
PAX: Rainbow, Love’s, Waffle House (Brady Greene), Russell Crook/Crablegs, Cosmo 2, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), Hot Tub (John Muller), Hands, P3, Woodpecker, Bunny, Double Wide, Pac-man, Fardeen Rastagar, Newton, Techmo
FNGs: None
COUNT: 18
WARMUP: motivators, stretching, ran back and forth across the parking lot in various and silly ways. Route 66 with CDD’s.

THE THANG: Mosey over to the bottom cardiac. Ladder of 5 different moves, running up cardiac to the birth canal after each rung of the ladder so that at the end, 100 reps of each exercise were done:
1. Kick backs x 20
2. Merkins x 25
3. Curls x 33 (+1 on one round)
4. Step back lunges x 50
5. LBC’s x 100

MARY: 7’s at the Pav-a-lon with table rows and step ups.
Circle up for some in & outs and dying cockroaches.

ANNOUNCEMENTS: Iron Pax Week 0 this Friday- P3 on Q.

COT: Can you love the unseen God if you do not love the neighbor you see?