Bunny – Page 3 – F3 Knoxville

Fun in the Gloom

August 11, 2025 BackBlasts

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Waffle House (Brady Greene), P3, Coco (Sam Duzan), Bunny, Pac-man, Aquafina, Cat Gut (Mike Davis), Double Wide, Grandslam, Newton
FNGs: None
COUNT: 10
WARMUP: SSH, cherry pickers, baby arm circles in lunge, tempo squats and merkins

THE THANG: rocky B’s, skip/up down, crab walk/5 dips, bear crawl/5 merkins across parking lot lines and then run up baby Everest after each one. At curb do 20 merkins, then run across parking lot and do 19, then 18, 17, 16, 15. Mosey to Pavillon. 25 table rows, 5 pull-ups at playground, then one lap around both parking lots. Repeat and then 2 laps. Merkins at light poles increasing by one each pole. Stop at hill. Do 7’s on hill. Squats bottom and merkins top. Complete dragon and do 5 up/downs on top. Mosey to AO.

MARY: boat/canoe

ANNOUNCEMENTS:

COT: the New Earth will be a perfect world. Revelation 21:5 Jesus is making all things new, healing and transforming the world. Periodically we should clear our minds of the challenges and troubles of this world and dream about the marvelous joy we will experience in the future, complete communion with God, who has redeemed us because He loves us so much.

The Hot One

July 28, 2025 BackBlasts

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Sawdust, Waffle House (Brady Greene), Cinco (Scott McGuire), Farley, Double Wide, Hands, bluebird, F3 Pluto ( Hugh Nystrom), Grandslam, Aquafina, Bunny, Pac-man, Code Brown, Charmin (John Willis)
FNGs: None
COUNT: 17 total for the Pic.
WARMUP: Little disclaimer and some ss hops on the 4ct followed by some tie fighters while circled up. Left the circle and headed to a corner of the parking lot to continue warming up. Did Tempo Merkins there, then butt kicked to the next corner. Windmills there and side shuffled to corner 3. We did some LBC’s in corner 3 and (Q fail) did super mario’s which I called high knees to the next. Did Mtn Climbers at corner 4 then off for a mosey

THE THANG: Mosey’d to the cloud for our first stop. Easy enough did 11’s with box jumps and table rows as our exercises. Double Wide and Waffle House were borderline professional in speed and form.
Had the choice of Merkins or Abs, and Farley spoke up and was dying for abs, so abs we did. Mosey’d to Circus Max for 3 Round ladder of Round 1 25 4ct flutters then a lap Round 2 did flutters and added 4ct LBC’s then a lap Round 3 Did those two plus 25 4ct Hello D’s and one final lap.
Lucky us, still had time for some Merkins so headed to the Toilet Bowl for 20 merkins together then a clock wise jaunt around the bowl. Did 20 more merkins then fell victim to the clock.
Headed back via circus max and ran into the ruckers. Passed them on our way to the pavilion and then bear crawled up the last bit of walkway to the ticket office. Time to circle up and get in a few tempo squats before we ran out of time.

MARY: a few tempo squats

ANNOUNCEMENTS: No

COT: Just a quick reminder about surrounding yourself with Godly men who will hold you accountable. Challenge to pick a partner out of the COT to have lunch with this week. Grow your relationships with each other.

Coldplay Redemption ladder tour

July 21, 2025 BackBlasts

AO: asylum-am
Q: Cosmo 2
PAX: Double Wide, Code Brown, Tropicana, Coco (Sam Duzan), Charmin (John Willis), Cat Gut (Mike Davis), Rainbow, Gibbler, Hot Tub (John Muller), P3, Cinco (Scott McGuire), Hands, Aquafina, Sawdust, Cosmo 2, Bunny, bluebird
FNGs: None
COUNT: 18
WARMUP: ssh, BBQ squats, baby arm circles, tempo merkins, Rocky balboas, Charmin (John Willis) Marios

THE THANG: ladder of 5 burpees, 10 Jump Squats, 15 big boys, 20 merkins, 25 squats, 30 flutter kicks, 35 lunges, 40 SSH,

MARY: none

ANNOUNCEMENTS:

COT: Acts 9:1-20. When God gives you mercy, do not just say thank you. Do something with the gift of Mercy!

Slow Down

July 2, 2025 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), P3, Cat Gut (Mike Davis), Tropicana, Cinco (Scott McGuire), Hot Tub (John Muller), TRC/Crab legs, Bunny, F3 Pluto ( Hugh Nystrom), Gibbler, Hands, @Archie, @Coco, @Medicine Woman, @Aquafina, @Medicine Woman
FNGs: 1 @Medicine Woman
COUNT: 16
WARMUP: legs and chest and arms

THE THANG: 4 laps of with merkins and jump squats and flutter kicks. Go 1/2 speed and go slow at loop. Mosey to pavalon and do 4 rounds of Bulgarian squats and shoulder taps at 1/2 normal speed. Abs of box cutters and side crunches and pickle pounders and Georgia cheerleaders. Mosey back and stopped to do 5 squats at each light pole.

MARY: mixed in as usual

ANNOUNCEMENTS: legs last Q in Knoxville is coming soon.

COT: slow down.

Fear Not

June 30, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Waffle House (Brady Greene), Cinco (Scott McGuire), Cat Gut (Mike Davis), Bunny, Aquafina, Pac-man, F3 Pluto ( Hugh Nystrom), Hands
FNGs: None
COUNT: 8 + 1 Runner
WARMUP:

5 Easy up-downs
SSH
Lap around the parking lot
Agility Drill
Cherry Pickers
Runners Stretch Sequence
Down/Up Dog
Tempo Merkins
Shoulder Lubricator (Arm Circles, Michael Phelps, Front Swings, Carltons, Rattle Drums)

THE THANG:

Mosey to the Overlook

With a partner – split reps however you choose

Station 1 – Overlook
30 Man-makers
One works on man-makers, while parter does LBC’s

Station 2 – Steps of the Asylum
100 toe merkins
One partner works, one partner does Big Bois

Station 3 – Far point
50 Iron Mikes
One partner works, while other partner holds plank

Station 4 – Top of Everest
Each partner takes a trip down Everest and back up. While partner runs, other partner does Superman’s

Station 5 – Entrance to Asylum Road
80 merkins
One partner works, other partner does Hello Dollies

Station 6 – Near point
100 Air Squats
One partner works, other partner does flutter kicks

MARY: P3 style stretching

ANNOUNCEMENTS:

Smokies Game on July 10th!

Congrats to Cinco (Scott McGuire)! He recently found out he will be a grandfather.

COT:

Fear Not. Here is the link to the video I spoke about: