asylum-am – Page 49 – F3 Knoxville

Let the legs loose

June 7, 2024 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: Gibbler, Cat Gut (Mike Davis), Sawdust, P3, Matlock (Bill Maddox), Fabio (Joe Hamilton), Hot Tub (John Muller), Cinco (Scott McGuire), Rainbow, Tropicana, Hands, Double Wide, @grandslam, @breaststroke, @loves, @ginger daddy, @buttonfly
FNGs: None
COUNT: 17
WARMUP: ssh and windmills and cherry pickers

THE THANG: mosey to freshly paved parking lot for merkins and squats and big boys. We added in dry docks froggy squats and hello dolly’s as well. Followed by three rounds of sprints on the soccer field.

MARY:

ANNOUNCEMENTS: it’s a smooth Q when Cosmo 2isnt around to screw it up. Sign up for dad camp.

COT: Andy Rooney quote on DDay

Walking in the rain

June 3, 2024 BackBlasts

AO: asylum-am
Q: Fabio (Joe Hamilton) , bluebird
PAX: Fabio (Joe Hamilton), bluebird, Sawdust, Matlock (Bill Maddox)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:
4 mile ruck
Sawdust and Matlock bailed once it started raining. Used their dogs as the excuse.

MARY:

ANNOUNCEMENTS:

COT:

Rainy Monday

May 27, 2024 BackBlasts

AO: asylum-am
Q: Woodpecker
PAX: Fabio (Joe Hamilton), Cinco (Scott McGuire), Coolio (Greg Fox), Rainbow, Cat Gut (Mike Davis)
FNGs: None
COUNT: 6
WARMUP:
Sidestraddlehops, tempo squats, tempo merkins, ty fighters
THE THANG:
Exercise ladder
15 step-up’s, 20 merkins, 25 dips, 30 squats, 35 flutter kicks, 40 table rows. Lunge walk around the kiosk between each round
MARY:

ANNOUNCEMENTS:

COT:
Blessed are the merciful, for they shall receive mercy.
Mat 5:7

Burpees and the human soul

May 22, 2024 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Double Wide, Charmin (John Willis), P3, Cinco (Scott McGuire), Woodpecker, Cosmo 2, Hands, Hot Tub (John Muller), Bunny, Gibbler, Tecmo, Buttonfly
FNGs: None
COUNT: 14
49 SSH. Hangin in there like a hair in a biscuit.

The Burpee Buy-In: 50 burpees of 5 minutes, whichever comes first.

Indigenous peoples’ run up to the colisseum. Micro Barkleys with Casey Kasem style burpees and BBS. The numbers keep getting smaller, and the hits keep getting bigger.

Woodpecker sent a letter to the mailbox asking the age old question: how many burpees does it take to perfect the human soul? It’s a good question, and I wish I could take a nap this morning.

COT: You have to live with your mind every day for the rest of your life. Make it a mind you want to live with. You choose what to fill it with.

Keep on running

May 21, 2024 BackBlasts

AO: asylum-am
Q: Cosmo 2 , Hot Tub (John Muller)
PAX: Cosmo 2, Hot Tub (John Muller)
FNGs: None
COUNT: 2
WARMUP: none. We are old.

THE THANG: 5 miles.

MARY: little bit with Hands

ANNOUNCEMENTS:

COT: refer to the legend Hands