Bunny – Page 4 – F3 Knoxville

My Heart’s on Fire…but you’re sittin’ on my hose

June 27, 2025 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Aquafina, Gibbler, Cosmo 2, Hands, Tropicana, Sawdust, Cinco (Scott McGuire), Bunny, Rainbow, Pac-man, Hot Tub (John Muller)
FNGs: None
COUNT: 12
WARMUP:head to Pav. Rocky 7 minute warmup (almost made it to end)

THE THANG:Rocky: partner 1 does 4 corner BLIMP ladder while partner 2 runs up Steps in Philly (baby Everest)

Rocky II: partner 1 does curls and presses while partner chases the chicken 10 times back and forth shuttle sprints

Rocky III partner sprints. Body oil and frollicking in surf was optional

Rocky IV: sprint up to Siberian peak. But instead of KGB agents we had to elude a rather loud co-ed yoga/tantric class with an Emcee

MARY: played Callin Baton Rouge on way back to AOQ in honor of TRC/Crab legs

ANNOUNCEMENTS:

COT: Matthew 28: 19-20

Biscuit on the Bowl

June 18, 2025 BackBlasts

AO: asylum-am
Q: Charmin (John Willis)
PAX: Love’s, Cinco (Scott McGuire), Waffle House (Brady Greene), Cat Gut (Mike Davis), Double Wide, Hands, Hot Pants, Farley, Tropicana, Coco (Sam Duzan), Bunny, P3, Charmin (John Willis)
FNGs: None
COUNT: 13
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

6/11/25

June 11, 2025 BackBlasts

AO: asylum-am
Q: Bunny
PAX: Bunny, Cat Gut (Mike Davis), Pac-man, Cinco (Scott McGuire), Waffle House (Brady Greene), Kentucky, Coco (Sam Duzan)
FNGs: None
COUNT: 7
WARMUP:
Rocketts

THE THANG:
Take a stroll around the park(the long way). Stopped at the rocks for curls and press. Stopped at the dock for some slippery mountain climbers.
Proceeded around for various escalator stops:
5 up downs
10 Bbq squats
15 hand release mericans
20 Lbc’s

Totals 20 up downs, 40 bbq squats, 60 hand release mericans, 80 lbc’s, 3ish miles

MARY:
P3 style stretching

ANNOUNCEMENTS:

COT:
Procrastination, don’t do it
Proverbs 6:4
Don’t put it off; do it now! Don’t rest until you do

Luke 12:40
“You also must be ready, for the Son of Man is coming at an hour you do not expect.”

D Day

June 6, 2025 BackBlasts

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Gibbler, Matlock (Bill Maddox), P3, Rainbow, Waffle House (Brady Greene), Bunny, Cat Gut (Mike Davis), Farley, Hot Tub (John Muller)
FNGs: None
COUNT: 9
WARMUP: SSH, Baby arm circles in lunge, cherry pickers, tempo squats

THE THANG: backwards up baby Everest and 5 up/downs on top; 7’s on skunk hill; backwards up cardiac with rock- alternate curls and squat thrusters at each light pole – sit-ups at top. Return rock and then backwards up cardiac again. Triceps on top. Mosey to top of baby Everest. Route 66 with sit-ups every other pole up to 11. Mosey to Everest. Run to top and mosey to Asylum stairs. Bear crawl/ lunge to bottom. Mosey back to AO.

MARY:

ANNOUNCEMENTS:

COT: Psalms 46:10 “Be still and know that I am God”

It’s All Fun & Games

May 30, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Double Wide, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), TRC/Crab legs, Rainbow, Hands, Cat Gut (Mike Davis), Waffle House (Brady Greene), Fabio (Joe Hamilton), Bunny, Gibbler
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings
– Burpees (Because Bunny wasn’t sure if he was warm)
– Route 66 with Squats up to the Asylum

THE THANG:
Two (2) Teams Competing for most Exercises Complete. One team would run based on the roll of the dice, while the other did exercises. When the run team returned, the teams switched.

The Rollin’ & Runs:
1. Space Needle
2. Asylum Building
3. Whole Big Circuit
4. Down to the Overlook
5. Upper Parking Lot
6. Tree Run

The Exercises:
– 10 – Burpees
– 15 – Seal Jacks (4 – Count)
– 20 – LBCs (4 – Count)
– 15 – Peter Parkers (4 – Ct)
– 10 – Sumo Squats (4 – Count)
– 15 – Hello Dollys (4 – Ct)
– 20 – Merkins
– 15 – V-Ups
– 10 – Lt. Dans
– 15 – Gas Pumpers
– 20 – Side Crunches (10 EA)
– 15 – Boxcutters (4 – Count)

MARY:
– Matlock (Bill Maddox)’s Dante’s Core
– Cat Gut (Mike Davis)’s Boat-Canoe

ANNOUNCEMENTS:
– Book Club after BOM
– Anderson County Starfish Coming this Summer

COT: Do not expect to Rise to the Occasion, but Fall to your Level of Training. Focus on training in your life; spiritually, physically & mentally to be prepared for any eventuality.