Cosmo 2 – Page 4 – F3 Knoxville

Don’t cut me there doc

August 27, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Matlock (Bill Maddox), Aquafina, P3, Pac-man, Tropicana, Bunny, Fabio (Joe Hamilton), Hands, Hot Tub (John Muller), Waffle House (Brady Greene), Cosmo 2, Tramp Stamp
FNGs: None
COUNT: 14
It’s widely agreed that the mark of a good Q is the pressing need to put your shirt directly into the washer because you can’t have it sitting around anywhere all wet and smelling like that. We know this now; this is not a new experience to any PAX.

Today was not such a Q. If Hands hadn’t been training for a marathon he could have just driven straight to work, put a white coat on, and started delivering babies. Cinco (Scott McGuire) picked a rock that was approximately 27% of his body weight, and he still didn’t sweat, except for when we talked about the possibility of getting a chunk of his junk removed at the dermatologist.

Speaking of Matlock (Bill Maddox) , we all play along with the fiction he’s cultivated – that a day like today, without one single step if running or even a SSH, is his kind of day – but I’ve seen him sprint, and I know the truth. Matlock is a gazelle and today was a disappointment for him.

Shoulder Blasters, stretchies, the Carlton. No mailbag, just the area surrounding a melanoma removed and some doctors orders to not run. Merkins and Big Boys followed by rock work, over and over. ATMs to finish up, because my weekend starts tomorrow. Off to see Wham-o (Charlie Greene) .

A fine morning indeed to be out there with you guys. It felt great, lack of running notwithstanding.

Faith can look a lot like abundant joy.

Go get naked for your dermatologist.

Battle Buddy Circus

August 25, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Waffle House (Brady Greene), Cosmo 2, Pac-man, Cinco (Scott McGuire), Aquafina, Fabio (Joe Hamilton), Tramp Stamp, White Belt
FNGs: None
COUNT: 10
WARMUP:

5 Easssyyy Updowns
SSH
Lap around the parking lot
Agility Drills
Cherry Pickers
Runners Stretch Sequence
Downward/Upward Dog
Shoulder lubricator

THE THANG:

With a partner. One works, one does core exercise. Run lap around Cirque du Soleil after each round together

100 table rows / Hello Dollies
100 Air squats / LBCs
100 Dirkins (Feet on bench) / American Hammers
50 Burpees / Big Bois
100 table rows / Box Cutters
100 Lunges (single count) / Flutter Kicks
100 Irkins (hands on bench) / Freddie Mercuries
200 toe merkins / Gas Pumpers

***Made it to Irkins.. Toe Merkins will be made priority on the next one

MARY: Notta

ANNOUNCEMENTS:

10 year anniversary is coming up. Iron Pax is almost upon us.

COT:

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

Philippians 4:6-7

Walk the Plank

August 22, 2025 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: P3, Aquafina, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Farley, Matlock (Bill Maddox), TrampStamp
FNGs: None
COUNT: 9
WARMUP: the usual

THE THANG:
Walk Baby Everest. Carry something heavy. Vary how you carry. Rifle,farmer, shoulder. Alternate forward and backward.

Plank 1-2 min between walks

Rinse and repeat.

Very slow burn. Lots of mumble chatter.

MARY: stargazers

ANNOUNCEMENTS:
Iron Pax on the horizon
10 anniversary convergence

COT: Aquinas

Baptized in Muddy Waters

August 13, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Aquafina, Gibbler, Cosmo 2, Cat Gut (Mike Davis), Waffle House (Brady Greene), Hands, Cinco (Scott McGuire), Matlock (Bill Maddox), Grandslam, Tropicana, Hot Tub (John Muller), Pac-man, Tecmo
FNGs: None
COUNT: 14
WARMUP:

Easssy up downs
Lap around the parking lot
Hands agility drills
SSH
Cherry Pickers
Abe V’s
Runners Stretch sequence
Shoulder lubricator

THE THANG:

Pavilon

After each round:
Lunge down
No Bear Crawl across (audible due to the mud!)
Burpee broad jump back

3 rounds
15 Dirkins
15 Table Rows
15 gas pumpers
50 Toe Merkins
– repeat sequence above

3 rounds
15 Irkins
15 table rows
15 V-ups
15 Up/downs
– run (2) laps after each round

MARY:

Some cool down stretching

ANNOUNCEMENTS:

Dad Camp this weekend!

COT:

“If we want hell, if we want heaven, they are ours. That’s how love works… God says yes, we can have what we want, because love wins.” – Rob Bell

Muscle Beach Circuit

August 6, 2025 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Gibbler, Aquafina, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Fabio (Joe Hamilton), Hot Tub (John Muller), Pac-man, Waffle House (Brady Greene), Hands, White Belt
FNGs: None
COUNT: 13
WARMUP:

Warm-Up
• Side-Straddle Hops – 25 IC
• Misc Stretching – 10
• Arm Circles – 10 forward / 10 backward
• Tia Fighters – 10 IC
• Merkins – 10 IC
• Mosey to Muscle Beach (approx. 1/2 mile jog.)

Note: Equipment staged ahead of time — heavy bag, sand buckets, CMUs, tire, etc.

THE THANG:

???? Main Thang – “Muscle Beach Circuit”

Format: AMRAP at each station. Attempted 2 full rounds.

Stations:
1. Heavy Bag Run
• Bear-hug carry ~40 yards and back
1. Sand Bucket Shrug Walk
• Farmer carry with shoulder shrugs every 5 steps
1. Push-ups on CMUs
• Chest deep; slow controlled reps
1. Tire Throw
• Forward or overhead toss – hustle to retrieve, repeat
1. Tire Carry
• Lift and carry tire overhead 40yds and back.
1. Burpee Lunges
• 1 burpee → 2 walking lunges → repeat
1. Pull-ups
• 10 Reps

???? Recovery lap: After both rounds, jog the “Toilet Bowl Loop” (~ 1/4 mile)

COT:

???? Circle of Trust (COT) Devotional – “Ehyeh Asher Ehyeh”

“I Am Who I Am” – Exodus 3:14

In a world full of instability and change, God introduces Himself with a name that declares eternity, consistency, and presence.
• He is not “I was” or “I will be”—He is.
• God doesn’t evolve, fade, or adjust based on culture or circumstances.
• Just as He led Israel through the wilderness, He leads us today—unchanged in character, unshaken in power.

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