asylum-am – Page 62 – F3 Knoxville

Spirit Led BLIMPs

December 14, 2023 BackBlasts

AO: asylum-am
Q: Charmin (John Willis)
PAX: High Heels (Henry Ritchie), Matlock (Bill Maddox), P3 (Jordan Simmons), Charmin (John Willis)
FNGs: None
COUNT: 4
WARMUP: SSH, Abe Vigodas, Tie fighters, tempo merkins
THE THANG: The Q felt led to do a ladder. The Spirit spoke through Matlock and said, “how about BLIMPs?” Started with 25s of Calf raises and table rows at the Pavalon, then moseyed around the AO, stopping from time to time to escalate the BLIMPS.
-5 Burpees;
-10 Lunges;
-15 Imperial Walkers
-20 Merkins;
-25 Plank jacks

Ended with more calf raises, 25s of box jumps/step ups and LBCs and one final sprint up Baby Everest.
MARY: no Mary
ANNOUNCEMENTS: Hot toddy Q on Jan 6, Convergence at Big Ball later in Jan.
COT: Appreciate God’s blessings, give thanks and don’t overthink it.

Birthday Q

December 6, 2023 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Fabio (Joe Hamilton), Gibbler, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, TRC/Crab legs, Waffle House (Brady Greene), @worm, @loves
FNGs: None
COUNT: 14
WARMUP: 43 SSH
THE THANG: partner up. Rounds with merkins, squats, LBC, flutter kicks, wall sits, shoulder taps, pickle pounders, etc
MARY: @cat gut led boat/canoe
ANNOUNCEMENTS:
COT:Jesus is the reason.

Easy 4 miles

December 4, 2023 BackBlasts

AO: asylum-am
Q: Gibbler , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler, Hot Tub (John Muller)
FNGs: None
COUNT: The number of counting shall be three
WARMUP: none
THE THANG: run 4 miles on a dangerous road
MARY:
ANNOUNCEMENTS: marathon weekend is coming up
COT:don’t be a jerk

Happy are we

November 30, 2023 BackBlasts

AO: asylum-am
Q: Hands
PAX: Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), Pac-man, Snitch (Cory Beilharz ), Hands
FNGs: None
COUNT: 5
WARMUP: SSH, froggy squats, inchworm, back and forth in the parking lot several different ways
THE THANG: Route 66 with Merkins, 7’s on the adjacent hill with jump squats and Big Boi sit ups, 3 rounds of catch me if you can, 1 minute of never surrender and then Jack Webb at the cloud, Crab Legs trifecta at the pavilion (table rows, toe merkins, BTTW), mosey around to cardiac and back to the AO
MARY: No time, almost a Q fail!
ANNOUNCEMENTS: None
COT: As advent approaches, are you attached or detached from wealth, power, honor, and pleasure? See the beatitudes in Matthew’s gospel.

Be Serious But Have Fun

November 29, 2023 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Double Wide, Fabio (Joe Hamilton), P3 (Jordan Simmons), Waffle House (Brady Greene), Cinco (Scott McGuire), None
FNGs: 1 None
COUNT: 10
WARMUP:

Warm Up / Stretching

Indian Run w/ Heavy Bag Approx 3/4 Mile

THE THANG:

Round 1:

Parking Lot: Defensive Back (DB) Drills (Partners)
Partner #1: You are the DB
Partner #2: You have the ball (rock)
– Partner #2 holds the rock out and Partner #1 peddles back.
– Partner #1 holds the rock out Left or Right and directs Partner #2.
– When Partner #2 reaches the other side of the parking lot he sprints back.
– While Partner #2 sprints back Partner #1 holds the rock overhead and squats.
– Rotate X 2

Round 2: The Cloud: Chest & Back (Partners)
1. 100 Pull Ups
2. 100 Hindu Pushups (Start in Downward Dog, rotate in a J, then Push up.) F3 name is Dive Bombers….

Round 3: Mammoth March X 10 Reps (A rep is Steps 1 thru 4 below)
1. Four Lunges total
2. Step Forward Then Reverse. Switch legs.
3. Then side to side
4. Full squat in between each transition for a total of four (4) squats.

Round 4: Core
1. Big Boy Sit Ups X 20
2. Flutter Kicks X 20
3. Repeat, repeat, and repeat, till Cinco says stop!!! 😉

MARY:
ANNOUNCEMENTS:
COT:

Life is serious. Life is special. Find your passion and purpose.

Deep in his heart, every man longs for a battle to fight, an adventure to live, and a beauty to rescue.
John Eldredge, Wild at Heart: Discovering the Secret of a Man’s Soul