Bunny – Page 5 – F3 Knoxville

Happy Burpee

May 28, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Matlock (Bill Maddox), Double Wide, Cosmo 2, Gibbler, Hands, Bunny, Fabio (Joe Hamilton), Kentucky, Tropicana, Love’s, Newton
FNGs: None
COUNT: 13
51 SSH, one for every year since Ray Stevens’ The Streak was the #1 song in the land. Look how far we’ve fallen as a culture.

Today was a day for reflection, for the frank acknowledgment of aging, and for tripping over hidden rocks in a wet parking lot. Kentucky I am sincerely sorry about the rock and I hope you are not too badly hurt. I do hear good things about the NHS though, should you need them.

10 Happy Burpees per guy while the partner counted out loud. The counting part sounds dumb until you do your ten and realize you sincerely cannot move your arms after 10 of these things. The counting was my birthday gift to us all.

We got up to some shennanigans in between the burpee torture sessions, and finished with a couple of trips up baby everest. All in all, and alongside the great Matlock (Bill Maddox), I am #rekt.

BOM: observations on a life of faith

Sherpa training

May 19, 2025 BackBlasts

AO: asylum-am
Q: Hands
PAX: Cinco (Scott McGuire), Bunny, Cat Gut (Mike Davis), Cosmo 2, Double Wide, F3 Pluto ( Hugh Nystrom), Hands, P3, Pac-man, Rainbow, Techmo
FNGs: None
COUNT: 11
WARMUP: Motivator, plank work, mosey to Everest

THE THANG: 25 Merkins and 25 4 count LBC, then up Everest. Rinse and repeat for 3 trips total. 4 round was at the base of the space needle with one trip up the Space Needle. A game of tackle the skunk was then considered but ultimately rejected by all the pax but P3 had to be called off the chase. We did some toe merkins and core work at the home office and then worked our way back to the AO, stopping to bear crawl, lunge and broad jump a few times.

MARY: Never

ANNOUNCEMENTS: Book club coming soon. Memorial Day same time or later? TBD

COT: You are a fisher of men. Check your bait!

Crazy 48’s

May 12, 2025 BackBlasts

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Cinco (Scott McGuire), Bunny, Double Wide, Fabio (Joe Hamilton), Hands, P3, Waffle House (Brady Greene), Newton
FNGs: None
COUNT: 9
WARMUP: usual Hands warmup

THE THANG: Crazy 48’s with Freddie Mercury, monkey humpers, Merkins, jump squats, high knees and burpees

MARY: she drove by but didn’t stop

ANNOUNCEMENTS: Book club starting soon Fridays after the Q.

COT: Stay close to the good shepherd, don’t wander off.

You vs. You 1st F Challenge for April at the Asylum

April 25, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Rainbow, P3, Double Wide, Cinco (Scott McGuire), Cat Gut (Mike Davis), Tropicana, Gibbler, Matlock (Bill Maddox), Bunny, F3 Pluto ( Hugh Nystrom), Newton
FNGs: None
COUNT: 12
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Tie-Fighters
– X-Wings

THE THANG:
PART 1: RUN
– 10-minute timer
– Begin at Line 1:
1. Run to Line 2 (10 yards) and back
2. Run to Line 3 (20 yards) and back
– Run to Line 4 (30 yards) and back
1. → That’s 1 rep
– Rinse and repeat for 10 minutes
– Record total reps
– 1-minute rest
PART 2: AMRAP
– 3×2-minute timer (no rest between movements)
– Count total reps (cumulative):
1. 2 minutes AMRAP Side-Straddle Hops (SSH)
2. 2 minutes AMRAP High Knees (count 1 leg)
3. 2 minutes AMRAP Mountain Climbers (count 1 leg)
– 3 minutes rest
– Record total reps from Round 1
THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count
Submit Your Scores (4 Total):
1. Round 1 Run Reps
2. Round 1 AMRAP Reps
3. Round 2 Run Reps
4. Round 2 AMRAP Reps
docs.google.com/forms/d/e/1FAIpQLSd3PzswIJNrUsoNEjY53llgqp6bqH3clDy7V9I17T7hdR8M3g/viewform?usp=sharing
MARY: N/A

ANNOUNCEMENTS:
– Frozen Head CSAUP
– Hardship Hill

COT: Celebrate the small victories, wins & blessings. We don’t know His overall plan. If we think of His plan as a tapestry that He can see from the finished side, and we only see the small pieces of the back side. There is beauty in the small view we have and we should take joy in the things He calls us to do in the moment.

Be Where your feet are…

April 23, 2025 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: P3, Matlock (Bill Maddox), TRC/Crab legs, Hot Tub (John Muller), Bunny, Love’s, Waffle House (Brady Greene), Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Gibbler, Pac-man, @Newton, @Archie
FNGs: None
COUNT: 14
WARMUP: Rocky Balboa on the curb with super Mario and runs and karaoke in between

THE THANG: mosey to overlook for 25’s with merkins and froggy squats. We worked in toe merkins and crunch frogs too.

3 rounds with a 5 burpee buy in for each round of chain merkins and Bulgarian squats

Cosmo 2 was a no show. No Q fails today and instructions were clear. Houston, we found the problem.

MARY: lots of time on the cloud for stretching and abs

ANNOUNCEMENTS:

COT: be where your feet are