Cat Gut (Mike Davis) – Page 10

Billy Strings Roulette 2.0

July 9, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Cinco (Scott McGuire), Matlock (Bill Maddox), Coco (Sam Duzan), F3 Pluto ( Hugh Nystrom), Hands, Waffle House (Brady Greene), Cat Gut (Mike Davis), Tropicana, Aquafina, Pac-man, Cosmo 2
FNGs: None
COUNT: 12
WARMUP:

Easy up/downs
SSH
Lap around the parking lot
Agility drills
Cherry pickers
Runners stretch
UpDown Dog
Shoulder Lubricator

THE THANG:

Billy Strings Roulette 2.0. Work until the random song ends and then move stations

Station One (Muscle Beach):

AMPRAP
– 10 Pull-ups
– 20 Step-ups or box jumps
– 30 Big Bois

Song played – While I’m waiting here

Station Two (Poets Amphitheatre):

5 up/down tuck jumps – bottom
15 Dirkins – Tier 1
15 Irkins – Tier 2
15 Up/downs – Tier 3

Song played – Gild the Lilly

Station Three (New Playground Pavilon):

AMRAP
– 15 table rows
– 15 squat jumps
– 15 V-ups
– 30 Toe Merkins

Song Played – I’d like to be a train

Station Four (Muscle Beach):

Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Song Played – In Hiding (Pearl Jam cover)

MARY: Nope

ANNOUNCEMENTS:

Smokey’s game tomorrow night and convergence this weekend!

COT:

Serenity Prayer

“God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.

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:

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.”