asylum-am – Page 5 – F3 Knoxville

Ramblin Man

February 12, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, Casey Kasem (Jess), Snitch (Cory Beilharz ), Pac-man, Matlock (Bill Maddox), P3, Suds
FNGs: None
COUNT: 8
WARMUP:
SSH, stretch, lots of doubt about a neurological trick to help with stretching, the naysayers smh. mericans, more stretching
Jog, Rocky’s, Bernie, super Mario, side shuffle.

THE THANG:
Bernie Baby Everest. Big bois, mosey, Dollys, mosey to overlook, DORA. 1 runner, 1 ab of choice. 4x through. Some balance moves

Ramble down the stairs. Flutter kicks.
Ramble to the circle. Mericans
Ramble to the pickleball stairs. 3 trips up.
Ramble back to the circle, bbq squats
Ramble back to old stairs, iron mikes
Ramble back to the dragon, 2 jumpsquats each light

MARY:
Nada
ANNOUNCEMENTS:
Haw ridge
COT:
Putting in consistent effort at work despite inconsistent outside pressure.
Can I put in the work when no one is looking and no one is pushing. Can I put in the put in the work each day because it is in service of God. Laziness is the devil’s playground.

Not as rainy as I was led to believe

February 11, 2026 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Aquafina, Tropicana, Matlock (Bill Maddox), Gibbler, Cinco (Scott McGuire), P3, Rainbow, Casey Kasem (Jess), Cat Gut (Mike Davis), Cosmo 2, Fabio (Joe Hamilton), Gilligan (R. J. Duncan), Waffle House (Brady Greene), Tecmo
FNGs: None
COUNT: 13
SSHs, shoulder blasters, a decision to make. Enjoy the great outdoors and maybe get wet? Or retire to the Pavalon where it’s dry but dark, and where Gibbler still smells?

We did a little Rte 66+ up the dragon to warm up, and just when @Tecmo was feeling good about his decision to come this morning, we pivoted to the Pavalon and partnered up. A Pavalon partner pivot.

Lots of Rainy Day Burpees followed by various break excercises, including the TRC/Crab legs , the rumors of whose banishment from this platform have been greatly exaggerated.

My only regret is not having a speaker and not being able to shock tender snowflake sensibilities with some of my favorite música en español.

Faith, in my understanding, is an abject dependence. For most of us it comes from desperation and failure. But how else could we ever truly live?

Grateful for a presidential hospital visit. Grateful for a life, and for the challenges and rewards of a new life together.

A Heavy Run

February 10, 2026 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Casey Kasem (Jess), Suds, Matlock (Bill Maddox), Tropicana, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 7
WARMUP:
– Motivators
– Stretching
– Tempo Merkans
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie Fighters
– X-Wings
– 5 East Burpees

THE THANG:
– Run to the Ant Hill with our Coupons
– Worked an AMRAP with random cards as a PAX ran the Ant Hill as a timer. We cycled through random exercises while we took turns running.

MARY:
– A little ab work to finish the day.

ANNOUNCEMENTS:
– escape-from-haw-ridge

COT:
– Fortune Favors the Bold. But be sure what fortune you seek. Not an earthly, but Heavenly fortune. Be Bold for our Lord. 1 Corinthians 16:13.

Another Ruck Around the Park

February 9, 2026 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Bunny, Tropicana, bluebird, Gibbler, Rugby, Jack-Jack
FNGs: None
COUNT: 6
WARMUP: Hitch up the :guide_dog: :service_dog:

THE THANG: Ruck for 4.3 Miles

MARY: No time for her.

ANNOUNCEMENTS: escape-from-haw-ridge

COT: “What Kind of Leader are You?” – Rep Sleepy

7 or 11

February 9, 2026 BackBlasts

AO: asylum-am
Q: Rep Sleepy
PAX: Hands, Pull-A-Part, Double Wide, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Cat Gut (Mike Davis), Aquafina, P3, Casey Kasem (Jess), Waffle House (Brady Greene)
FNGs: None
COUNT: 11
WARMUP:
Cat Gut (Mike Davis) chose 11
SSH x11 IC
Tempo Squat x11 IC
Tempo Merkin x11 IC
Imperial Walker x11 IC

THE THANG:
F3 Pluto ( Hugh Nystrom) chose 7
Mosey to Picketts Charge for some 7s
First hill – Merkins and Big Boys
Second Hill – Lunges and Boxcutters
Third Hill – Burpees and Squats

Still had some time so started the 11s on Baby Everest with Perfect Merkins and Iron Rockets

MARY:
Flutter Kick x25 IC
Hello Dolly x10 IC
Rosalita x10 IC
Stretching

ANNOUNCEMENTS:
Escape from Haw Ridge in March

COT:
Great Leaders are intent on leaving a legacy that will resound to their Groups’ Advantage long after they have gone. Knowing their leadership tenure is limited by human mortality, they get prepared for the expected event of their departure by developing new Leaders. Because they cannot predict the precise time of their departure, they stay ready for the unexpected by ensuring that the Leaders they develop are ready right now instead of sometime tomorrow. Great Leaders are constantly working themselves out of a job.
– Qsource

“But Jesus called them to him and said, “You know that the rulers of the Gentiles Lord it over them, and their great ones exercise authority over them. It shall not be so among you. But whoever would be great among you must be your servant, and whoever would be first among you must be your slave, even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””
‭‭- Matthew‬ ‭20‬:‭25‬-‭28‬