asylum-am – Page 6 – F3 Knoxville

Slip Sliding Away

February 5, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: Casey Kasem (Jess), Hands, Matlock (Bill Maddox), P3, Tropicana
FNGs: None
COUNT: 5
WARMUP:
Bonnie Blair’s on the icy F3 Parking Lot. Then went to safer footing to finish with some twisting arm circles, lunges, high knees and butt kickers
THE THANG:
Repeating rounds of 15 Merkins, 20 squats, 20 reverend lunges, 30 shoulder taps and 20 crunches. Then a light jog, hard run, light jog. Rinse and repeat 2 more times.
MARY:
Some slippery pike ups, plank, and balance work.
ANNOUNCEMENTS:

COT:
What’s your North Star and does is navigate you?

Just another leg day with CMU

February 4, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Aquafina, Suds, Cinco (Scott McGuire), Matlock (Bill Maddox), P3, Casey Kasem (Jess), Dain Bramage
FNGs: None
COUNT: 8
WARMUP:
SSH, TN rocking chair, cherry pickers, bbq Squats, Rocky’s, Bernie’s, Karaoke, Abe’s.

THE THANG:
Leg day. Tabata style
Lots of single leg thrown in.

MARY: no time

ANNOUNCEMENTS:
Not announcing that March thing unless Snitch (Cory Beilharz ) is in attendance.

COT: Change
The serenity prayer.

CROWNED HEADS OF THROW-UP 🏰

February 3, 2026 BackBlasts

AO: asylum-am
Q: Casey Kasem (Jess)
PAX: Hands, Matlock (Bill Maddox), P3, Snitch (Cory Beilharz ), Suds, Tropicana
FNGs: None
COUNT: 7
WARMUP:
crab cult
lil stretchies
tempo mirks

THE THANG:
:crown: FIVE CROWNS :crown:
suit = exercise / number = reps
Legs, arms, burpees, crunches, squats
Jokers make us run :man-running:

:calendar: ANNOUNCEMENTS:

Haw Ridge!

Casey’s gotta DJ radio slot Fri 6 Feb @ noon (5p GMT) if you fancy tuning in online: siblingcreative.works

:bomb: BOMB:
Shared a bit of my story! desires of the spirit are at odds with the desires of the flesh on purpose & by design, so we have to choose! (spoiler: choose jesus)

Galatians 5.17
“For the flesh lusteth against the Spirit, and the Spirit against the flesh: and these are contrary the one to the other: so that ye cannot do the things that ye would.”

Pavilon Heater

February 2, 2026 BackBlasts

AO: asylum-am
Q: P3
PAX: Natty, Casey Kasem (Jess), Cat Gut (Mike Davis), Cinco (Scott McGuire)
FNGs: None
COUNT: 5
WARMUP:

5 Easssyy Burpees
SSH
Lap around the parking lot
Cherry pickers
Runners stretch
Up down dog
Shoulder lubricator

THE THANG:

Number off by 1’s and 2’s

1’s stay and 2’s run to rustic pavilon, when 2’s get back, switch. Rinse and Repeat

Pavilon
AMRAP
10 Bulgarian Split Squats (each leg)
15 table Rows
20 Merkins
30 LBCs on the 4 count

Pick up where you left off when you get back.

Rustic Pavilon

20 Burpees and run back

MARY: none

ANNOUNCEMENTS:

Haw Ridge coming up on the last Friday in March

COT:

Shared a discussion that I watched recently about the power of positive thinking. Specifically how positive thinking rooted in faith translates to better resiliency, thus a longer happier life.

2 Corinthians 4:16–18
“We do not lose heart… For what is seen is temporary, but what is unseen is eternal.”

2 men in a park…..#awkward

February 2, 2026 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana
FNGs: None
COUNT: 2
WARMUP: it was 8 damn degrees. Warmup my butt

THE THANG:
2 men in a park
2 men sharing a park bench
2 men in a Miata
2 men sharing a blanket
2 men on a tandem bike

####awkward

MARY: 4.14 miles

ANNOUNCEMENTS:

COT: P3