Brick – Page 6 – F3 Knoxville

22 Years Worth

August 9, 2025 BackBlasts

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Brick, Lizzy, Snitch (Cory Beilharz ), Waffle House (Brady Greene), Crash Dummy, Lilydipper, Jumbo(Carter Dickens), Drum Major, Mr Jinxy, Pele (Jon Lindberg), Veggie (Rylen Huddy)
FNGs: None
COUNT: 13
WARMUP:
100 SSH (“the oil change for your mind”), 30 seconds of high knees, 30 seconds of butt kickers, shuffle abouts, 10 tempo merkins, 10 tempo squats. Do we need anymore? Let’s get after it!

THE THANG: (Self-rating of 7/10)
Mosey (pickle balls in hand) to Yoga Studio. Mary all over that place.
100 Hello Dollies, 25 Box Cutters, 2 x 30 second elbow planks, 60 second full plank, and the yoga suite: Baby Cobra, Power T, and Bow Pose. Lilydipper sprouted wings and soared! I mean he soared!

Mosey en route to whiffle ball fields. Stop at the curb (where you turn left to the church) for 50 (in multiple sets aka “every man’s workout”) incline curb merkins and 50 full squats. Always hitting that upper aperture of that peck deck.

Continue Mosey to whiffle ball field for shuttle runs. Three levels and lots of them to include Veggie (Rylen Huddy) leading us in 50 BBS….a monster was born!

Mosey to Colosseum for 2 whole minutes of soaking in the highly rated BSIA! :sunny: That’s a lot of silence and everyone crushed it. During this, we asked ourselves the question – how committed am I? The sunrise did NOT disappoint.

After the silence, Drum Major anchored us in some Merkin “Ring of Fire” up to 3 merks.

We then scooted around to do 100 calve raises (you read that correctly) at the stairs of the Asylum because there is now a third chapter of junk science. Your length of life is connected to…that’s right, the size of your calves. Article will be attached.

Mosey back to the AO for some sprints (we must keep that testosterone high so this will always be part of the syllabus) and wrapped up by Brick leading us in ATMs.

Gents – I get fired up just thinking about this workout we had yesterday. I would love to do it all over again with you guys.

MARY: cough, ahum – Yoga Studio.

ANNOUNCEMENTS:
Drum Major celebrating 26 years of marriage! Ayooo!

Prayer requests:
– Dung Beetle fam heading to NOLA for the move back into college.
– My 2.0 moving into TN (today :cry:)
– Drum Major 2.0 Brady had a close friend (Blake I believe) pass away of cancer. Pray for the family and Brady as he travels and processes it.
– Pele (Jon Lindberg) calf for healing.
– Any I’ve forgotten.

COT:
On the final run back to the AO I shared the humorous full day of my wedding day 22 years ago. But in all seriousness, the story was the birth of the question that we asked to ourselves during the two minutes of silence. How committed am I?

One of our pastors preached a few months ago that we as believers have fleeting hearts. When something is hard, we naturally want to run. When I got married, I could not of imagined how hard marriage would be and the work required. I have been fortunate that my wife has tolerated me and put up with me for 22 years and I’m so grateful for that. Whether it’s your job, a friendship, witnessing to someone, don’t give up and stay committed to the task.

There are two types of people. The first type that sees the world’s difficult circumstances through the lens of God‘s goodness and sovereignty. The second sees God through the lens of the difficult circumstances. Be the first type in your commitments.

Gents – we have a high level of commitment at this Saturday morning crew. Thank you, and keep it up! :muscle:

ShadyQ

July 5, 2025 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Petunia (aka Daniel Ellis), Pusher, Switchhitter (Tony), Brick, Crash Dummy, Title IX (Christian Prescott), Lilydipper, Curveball, Abacus, Tenderfoot, Serpentine (Jason Pierce), CRISPR, Franzia
FNGs: None
COUNT: 14
WARMUP:

·       20 SSHs (Side Straddle Hops)
·       15 Windmills
·       10 Imperial Walkers
·       10 Arm Circles (front & back)
·       10 Tempo Squats

THE THANG:

20 min Beatdown Circuit (3 Rounds, EMOM Style)
Pick a flat patch under those trees and go 3 rounds of these 5-minute EMOMs (Every Minute On the Minute). Each minute starts a new movement—go hard for 50 seconds, rest 20 seconds.
Round 1: Cardio Burner
• Jump squats
• High knees
• Burpees
• Plank jacks
• Lunges (alternating legs)
Round 2: Core Crusher
• LBCs (Little Baby Crunches)
• American Hammers (2-count)
• Leg Raises
• Flutter Kicks (2-count)
• Low plank hold
Round 3: Upper Body Blast
• Merkins
• Shoulder taps (2-count)
• Carolina Dry Docks
• Wide Merkins
• Diamond Merkins
Short breaks between rounds if needed. Keep the mumble chatter alive!

SHADY SHUTTLE
Have 3 sets of cone lines setup from a starting point.
5 – 10 – 20 s
Do 5 of exercise run to first cone and back, do 10 of exercise run to 2nd cone and back and then do 20 and run to 3rd cone and back.
Exercises:
·       Merkins
·       Squats
·       Big Boys
·       Burpies
Rabbitts can start from the top if they finish.

MARY:

ANNOUNCEMENTS:

4th 9am Q led by Lillydipper. Project Convergence coming in July, wasn’t sure of exact date.

COT:

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas Jefferson

The Consequence of June 24th

June 24, 2025 BackBlasts

AO: asylum-pm
Q: Curveball
PAX: Brick, Pele (Jon Lindberg), Lizzy, Lilydipper, Mr Jinxy, CRISPR, Crash Dummy, High Heels, Doubtfire (Nick Bond), Tenderfoot, Rooney (Carl Whipple), Curveball
FNGs: None
COUNT: 12
WARMUP:
SSH (Side Straddle Hops) – 25 IC
Arm Circles (Forward/Backward) – 10 each direction IC
Cherry Pickers – 10 IC
– Run halfway to Greenway.
Imperial Walkers – 15 IC
Slow Merkins – 10 IC
Plank Jacks – 15 IC

THE THANG:
Down to Lyons View Greenway. 1st light pole Route 66 Burpees.

Into woods. – Gauntlet Workouts
LBCs <-----------------------> Squats
Diamond Merkins <-----------------------> Flutters
Lunges <-----------------------> Wide Merkins

Three shaded stations making way back to flag.

Station 0: Core Crusher
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

Station 1: Upper Body
10 Merkins
10 Dips (on curb/bench)
10 Carolina Dry Docks

Station 3: Legs
15 Squats
10 Jump Squats or Air Chair Hold (30 sec)
10 Lunges (each leg)
10 Calf Raises at staircase

MARY:
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

ANNOUNCEMENTS:
June 26th 5:45PM Asylum PM
– Brick will be passing the AOQ flag to Crash Dummy

COT:
How does June 24th matter when it comes to the Declaration of Independence?
Here’s a basic rundown of it.
June 7th – Richard Henry Lee of Virginia presented initial resolution for independence.
June 11th – foundations for the document were laid
June 11th – Committee of Five. Adams, Franklin, Jefferson, Roger Sherman, Robert R Livingston. Jefferson chosen to draft Declaration
June 28th – Presented to Congress.
Congress debated and revised it between July 1st and the 4th.
Formally adopted by Congress on July 2nd.
The www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Continental+Congress&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccNegQIExA… voted to declare independence from Great Britain on July 2, 1776.

The delegates then spent the next two days revising and finalizing the text of the www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Declaration+of+Independence&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccN…. This final, approved version was officially adopted on July 4th.

So, on June 24th, 1776, the Committee of Five, appointed on June 11th, was likely engaged in the process of drafting the Declaration of Independence, which was presented to Congress later that week. No specific significant event directly linked to the Declaration of Independence is recorded as occurring on that particular day.

However, the critical activities related to the Declaration leading up to July 4th were the drafting by the Committee of Five, the presentation to Congress, and the subsequent debates and revisions. Without this work done by our forefathers, significant events would not have followed.

June 24th is important because even though the efforts of that day are not recorded or celebrated, they were essential in process that became independence for America. Don’t ever think your work and preparation, even though they aren’t seen by others, aren’t significant.

Sharpen That Saw

June 21, 2025 BackBlasts

AO: asylum-daybreak
Q: Lilydipper
PAX: Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Jumbo(Carter Dickens), Mr Jinxy, Pele (Jon Lindberg), High Heels, Dain Bramage (Will Olson), Waffle House (Brady Greene), Crash Dummy, CRISPR, Brick
FNGs: None
COUNT: 12
WARMUP: 2 laps round parking lot with running on longest sides and Bernie Sanders on shorter sides of the lot. 25 Side-Straddle-Hops. Curly Stomps, 10 Windmills, 5 Inch Worms, 7 Pterodactyls Forward and Backward, 7 Twistees, 7 Tennessee Rocking Chairs, Little of This and That.

THE THANG: Mosey to Caribbean parking lot. We will stop to do 10 Imperial Walkers.
Mosey East on Serpentine Trail to where it intersects with Park Perimeter Trail. We will stop to do 20 American Hammers.
Mosey South on Trail to Dock by river. We will stop to do 20 Merkins and 20 Squats.
Mosey south on trail and then mosey to trail where it heads to Bros Bowl. We will stop to do 15 Hello Dollies twice on the way.
Mosey to Muscle Beach. We will stop to do one 20 rep set of any exercise unit at the beach.
Mosey to soccer field and then sprint across soccer field, stopping twice to do 10 Merkins each stop on the way.
Go to trail that is south of soccer field. We will run 4 lights and walk 2 lights, repeating the pattern until we reach the area that branches out and has the peer nearby.
We will go to rock pile where each man will grab CMU weight rock. We will do the following exercises with rocks
20 Overhead Presses
–
20 Curls
–
20 Rows
–
20 Chest Thrusts
–
Mosey to Big Baseball Pavilion. We will stop to do 20 Picnic Table Pull-ups and 20 Bench Dips.
Mosey to artificial turf field for a game of kickball.
Mosey uphill to circle in park roadway. We will stop to do 20 Rocky Balboas.
Mosey to parking lot below Caribbean. We will to stop to do 20 Flutter Kicks.
Mosey to the Caribbean and stand at the grassy area up top. One man shall kick the kickball down Pickett’s Charge and then all of us will run after the ball to see who gets to it first. Next, another brother shall kick the ball further down Pickett’s charge and we will race to the ball. We will do this one more time.
Mosey to the parking lot with the nice restrooms. Bear crawl four parking spaces and then lunge four parking spaces, repeating the pattern to then end of the parking lot.
Mosey to AO. We will sprint from one end of the parking lot to the other and then sprint back.

MARY: Stretches.

ANNOUNCEMENTS: Passing of the shovel lag at the Asylum PM AO from Brick to Crash Dummy will occur this Thursday, June 26 at the 5:45 pm workout. Our brother, Lizzy, gets married today! Our brother, Steam is gonna have a Little Steam! The baby is due in February.

COT: Message
Sharpening the Saw

Psalms 127:2 – It is vain for you to rise up early, to sit up late, to eat the bread of sorrows: for so he giveth his beloved sleep.
We tend to be busy men. There are some lazy people in this world but when I look among you guys it is the opposite. In fact, I would think an issue for each one of us is that we frequently get into trouble for having too many activities and obligations on our plate.

Sometimes when I get worried and stressed out from taking on too much, my wife, Jan, reminds me of one of the good ol country sayings of her father, Dorlan Grimes. He says, “You gotta sharpen the saw.” If any of you use a chain saw or any other type of saw you know that if you don’t stop now and then to sharpen it, the saw doesn’t cut well. It is ineffective. That country saying has great wisdom in it. We become ineffective ourselves if we do not take time to rest, to relax and just sit in God’s glory. God has given us Sabbath because he knows what is good for us. Gents, take time to rest. We work hard, but as Crawdad says, after our workouts, “Boys, let’s get The Reward!”

Prayer Requests:
Pray for Lizzy as his stepfather may not be here on this earth much longer, yet Lizzy has his wedding this very day. Prayers for MD Hammer whose mother passed away recently. Prayers for Unibráu (Nick Robinson) and his health. Prayer’s for my wife, Jan, who is suffering from shingles on her face and near her eye. Pray that the shingles do not get in her eye.

Leap of Faith

June 19, 2025 BackBlasts

AO: asylum-pm
Q: Crash Dummy
PAX: Lilydipper, Drum Major, Pele (Jon Lindberg), Doubtfire (Nick Bond), Steam, Sparkler, Switchhitter (Tony), Abacus, Rooney (Carl Whipple), MD Hammer, Brick, Mr Jinxy, Curveball, Serpentine (Jason Pierce), Petunia (aka Daniel Ellis), Gridiron, Franzia
FNGs: 1 Franzia
COUNT: 18
WARMUP: Side Straddle Hops – 20, Cherry Pickers – 5, Good Mornings – 10. Runner’s Stretch, Fire Hydrants, Donkey Kicks, $ Stretch.

THE THANG: 1st POC – Mini Cardiac (Pele suggested moving to the grass hill to avoid traffic): Battle Buddy up, Partner 1, Bernie up the hill & back. Partner 2, reverse lunge. x4

2nd POC – Cardiac: Suicides – Start w/10 Squat Jumps at bottom. Run to the 1st bend. 10 Merkins. Run back Down. 10 Squat Jumps. Run up to the 2nd Bend. 10 Merkins. Run back down to the bottom. 10 Squat Jumps. Run to the bench at the top. 10 Merkins. Run back down to the bottom. 10 Squat Jumps.

3rd POC – Bros Bowl – Either run back to AO or sprint up & around the Bros Bowl and back to AO.

MARY: None

ANNOUNCEMENTS: Pass the Flag 6/26 to Crash Dummy

COT: Growing up, my friends & I loved to drive up to Townsend, to the Wye, & jump off the cliffs into the water. The toughest part was not the jump itself but thinking about the jump. For the guys who are out here, that want to Q but might be overthinking it, I say, take that leap. It gets a little easier each time.