Cosmo 2 – Page 5 – F3 Knoxville

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!

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.

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

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!