asylum-am – Page 7 – F3 Knoxville

Fun on the hills, even without snow!

January 30, 2026 BackBlasts

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Tropicana, Casey Kasem (Jess), Gibbler, Cinco (Scott McGuire), Matlock (Bill Maddox), Cat Gut (Mike Davis)
FNGs: None
COUNT: 6
WARMUP:
SSH x 25, arm circles in lunge, tempo merkins, plank jacks, tempo squats
THE THANG:
Bernie up baby Everest and do 5 up/downs. Mosey to benches on Cardiac and do 50 dips. Mosey to skunk hill and do 10 drydocks at each turn. 3 trips up skunk hill doing 10 monkey humpers on bottom and 10 hand release merkins on top. Bernie to first turn on Cardiac and do 10 squats. Run up to benches and do 50 dips. Mosey toward Everest and do 3 merkins and 3 big boy sit-ups at every other light pole. At Everest grab a partner. One runs while partner does exercise. Doras 150 merkins, 150 squats, 100 big boys. Run up Everest and when the spirit leads stop and do 15 big boys facing up hill. Mosey back to AO.
MARY:

ANNOUNCEMENTS:

COT: Reading a book called “ The Promise of Heaven” by Dr. David Jeremiah. If you are a follower of Jesus and He is Lord of your life you are an adopted child of God and you will spend eternity with Him. We will have a new body and live on a new earth. Lots of detail about our eternal home in the Bible, especially Revelation. 21 and 22. It is gonna be great! Don’t miss out and don’t let your friends miss out. Tell others the good news.

Circuit Circuit Circuit

January 28, 2026 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: Cat Gut (Mike Davis), Cosmo 2, Matlock (Bill Maddox), Tropicana, Gibbler, @Suds, @Gilligan
FNGs: None
COUNT: 7
WARMUP: Rocky Balboa and karaoke and Bernie and super Mario. Matlock (Bill Maddox) said “hips don’t lie.”

THE THANG: 4 rounds and counting down by 5’s from 20 near the pavilion of decline merkins and pistol squats and calf raises and table rows. Mosey to cloud for 4 rounds of dips “when I dip you dip we dip” step ups incline merkins and crunchy frogs. Mosey to chapel for merkins skaters and flutter kicks. Finish on the cloud with Mary

MARY:

ANNOUNCEMENTS: starfish convergence

COT: every moment holy “waking” liturgy

All about that Bass

January 27, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Gilligan (R. J. Duncan), Casey Kasem (Jess)
FNGs: None
COUNT: 6
Leg Day! We stayed off the ground and generated our own heat with Leg Day.

WARMUP:
SSH, stretch, cherry pickers, Abe’s

THE THANG:
Tabata Style. 45 on 15 rest
Squats
Step ups L/R
Wall sits
Back lunges L/R
One leg stand. L/R
Side lunges L/R
Imperial squat walkers
Bulgarian split squats L/R

Skip around the bldg (wow those legs are heavy)

3 times through
Feel the Burn

MARY: Nada

ANNOUNCEMENTS:
Starfish. This Saturday
Haw Ridge 3/27

COT: Forgiveness
Sage advice I once received that if I have anger or resentment against someone I need to pray daily for that person(not to get what they deserve) to receive God’s grace. Miraculously, after two weeks I will receive God’s grace to forgive.
Forgiveness is not in my nature. The power to forgive comes from the Master of forgiveness.

CMU Bump and Run

January 20, 2026 BackBlasts

AO: asylum-am
Q: P3
PAX: Snitch (Cory Beilharz ), Sawdust, Grandslam, Suds
FNGs: None
COUNT: 5
WARMUP:

– 5 EASY Burpees
– 20 SSH
– Lap around the parking lot
– Hands Agility Drills
– Cherry Pickers
– Runners Stretch Sequence
– Down/Up Dog
– Shoulder Lubricator

THE THANG:

2 POC – Pavilon and Top of Baby Everest
Count off by 3s. Each group bumps the one in front to the next station.

Pavilon AMRAP:

15 Up and Over Mericans
15 Table Rows
15 Blockies
15 Goblet Squats
15 CMU Sit-ups

Top of Baby Everest AMRAP

15 Decline Merkins – Feet on CMU
15 Lawn Mowers (Each Side)
15 Thrusters
15 4-count Flutter Kicks w/ CMU

MARY: Cherry Pickers

ANNOUNCEMENTS:

Convergence and Haw Ridge

COT:

Luke 11:9-10
“So I say to you: Ask and it will be given to you; seek and you will find; knock and the door will be opened to you.”

Moylan’s Arrow

January 19, 2026 BackBlasts

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Casey Kasem, P3, Fabio (Joe Hamilton), Waffle House (Brady Greene), Code Brown, Gilligan (R. J. Duncan)
FNGs: None
COUNT: 9
WARMUP: A bit chilly so we needed to get moving. Started with 30 SSH on the 4ct. Then over the curb for some Rocky B’s (20) then butt kickers down. Rocky B’s on the other side then mosey back. Rocky B’s then some Abe Bagoda more Rocky B’s and then on the move

THE THANG: Started at the pavilion with 4 rounds of 15 table rows and 10 box jumps
Mosey’d to the new pavilion for 4 rounds of 25 dips, 25 4ct flutters, 25 incline merk then a trip around circus max.
When done we did some ab work for P3. No 10 counts for Cat Gut (Mike Davis)
Mosey to tail of the dragon for a quick Route 66 with Dry Dock’s as the choice. Finished up at the top then back down to circle up for some LBC’s and some flutters.

MARY:

ANNOUNCEMENTS:

COT: autos.yahoo.com/people-and-culture/articles/jim-moylan-engineer-behind-fuel-185656144.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAASSwHoW4cL8dfloZxoyLMa9L…

The moylan arrow is an awesome example of how a small thing can make a huge impact. Be on guard for what you can be doing.