Crash Dummy – F3 Knoxville

Welcoming BSIA…A Day on Pickett’s

March 14, 2026 BackBlasts

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Waffle House (Brady Greene), Crash Dummy, Lilydipper, Pusher, Lizzy, Brick, Dung Beetle, Jumbo(Carter Dickens), Pac-man, Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), @breaststroke, @kungblue
FNGs: None
COUNT: 14
2+ miles of hills and sprints, a full morning on Pickett’s, two oil changes and some serious core for our first grind of daylight savings! Self-rating (8/10) :muscle::runner:

WARMUP:
100 SSH
Imperial Walkers
Hillbillies
Michael Phelps
Little of this and that
Tempo Merkins
Lap around the pond

THE THANG:
We moseyed to the yoga studio and hammered out core to start it off.
100 hello Dollie’s
2 x 50 =100 Flutter kicks
60 second plank
30-60 second elbow plank

>From there we headed to the bottom of Pickett’s Charge.
We did Dora’s up the first hill / ledge:
100 Merkins
200 Squats on the 4 count
300 LBCs

Then we did 7s up the next ledge if Pickett’s (touch the wall of the Celleseum) with merkins at the bottom and Smurf Jacks at the top. As we ran, we forced ourselves to put smiles on our faces. 😀

We gathered at the bottom of that ledge and did another oil change (100 SSH) as a transition workout.

Everyone moseyed to the bottom of Pickett’s and did a full Pickett’s (got grounded by touching the Asylum) and then gathered at the Colleseum for the pre-BSIA 60 seconds of silence and reflection.

Mosey to the parking lot (squats on the sidewalk) and did a full sprint back to the AO together. Gathered on the curb for some more sprints and then we circled up.

Each person picked a number of Merkins in their head that they wanted to complete. The point is not to compare yourself to someone else but to pick the number and grind it out. Comparison the thief of joy.

Recover!

MARY:
Yoga Studio for the dub

ANNOUNCEMENTS:
Hall Ridge

COT:
A couple themes:
1. Comparison is the thief of joy.
2. It’s been scientifically observed – not junk science – that you can force your body to feel emotions with your facial expressions. That’s why we forced ourselves to smile as we ran to get ourselves in the right headspace.
3. As we did Pickett’s today we heard the Bassmaster boats flying by. Those guys are the best at their sport and they did not become the best just by purchasing boats and showing up for the Classic. They had to show up each day and practice and grind and work hard.

The quote for today is, “You are not your grand plans, but your daily patterns.“ James clear

Let’s go!!!!

The Way We Go About It Matters

March 12, 2026 BackBlasts

AO: asylum-pm
Q: Lilydipper
PAX: Dain Bramage, Curveball, Dung Beetle, MD Hammer, Tenderfoot, Pele (Jon Lindberg), Crash Dummy, Kung Blue, Lizzy, Steam, Tigger (Jack Panick)
FNGs: 1 Tigger (Jack Panick)
COUNT: 12
WARMUP: 7 Motivators, 7 Cherry Pickers, 7 Twistees, 7 Hand Release Merkins, 10 Rockettes, 7 Pterodactyls Forward and 7 Backward.

THE THANG: Mosey on park roadway to the Caribbean Parking Lot. We will stop to do 40 Baby Crunches. Next, we will sprint for three islands, then slow to a walk to the end of the parking lot. On the other side of the parking lot we will sprint for three more islands, then walk to the end of the parking lot.

Next, we will sprint to the sidewalk that head to the Bros Bowl. We will walk for 20 paces then mosey to the Bros Bowl.
We will run clockwise on the outside circle of the Bros Bowl, stopping three times at any point along the way to do 10 Merkins each time one stops. Those getting halfway around first do squats until the six arrives. Then we will run back to the bottom of the Bros Bowl stopping three more times along the way to do 10 Merkins at each stop. Those getting back to the bottom of the Bros Bowl do baby crunches until the six arrives.
We will all do 20 Hello Dollies.

Next, we will next run clockwise on the second most outside circle, this time stopping two times at any point along the way to do 10 Squats with each stop. Those getting to the benches at the top of the Bros Bowl do incline merkins until the six arrives. Then we will run back down clockwise to the bottom of the Bros Bowl, stopping two more times to do 10 Squats at each chosen stop. Those getting back to the beginning of the loop jog slowly in place until the six arrives.

Next, we will run clockwise in the innermost sidewalk of the Bros Bowl, stopping at 3 o’clock to do 10 Jump Squats, and at 6 o’clock to do Bench Dips until the six arrives. We will then continue to 9 o’clock to do Jump Squats and then run back to the bottom of the Bros Bowl. Those arriving first run in place until the six arrives.

Mosey back to the Caribbean. Go to the west end of the parking lot. We will go to the end of the parking lot by lunges to the 1st island, bear crawls to 2nd island, Bernie Sanders to the 3rd island, hops to the 4th island and sprinting to the end of the parking lot.

Mosey to the gate by the AO parking lot. We will stop to pick up CMU weight rocks and do 20 Overhead Presses.

Mosey back to AO.

MARY: No time, baby!

ANNOUNCEMENTS: Our brother, Steam, had a baby girl last month. Her name is Anastasia. Haw Ridge will be on the last Friday of this month. Kung Blue has $10 shopping cards you can purchase for his sons’ Boy Scout troop.

COT:

Message
The Way We Go About It Matters
This evening I am going to read the lyrics from a song I really like. The writer of the song is Kyle Matthews. The song is called The Way We Go About It and it is from his album See For Yourself.
Years ago, she read a letter from the teacher
Sent home with her third-grade son
Tested on some reading
He had been caught cheating
“Why?”, she said
“You told me to make good grades”, he said.
She tried to explain.

“Son, the way we go about it matters
It’s the testimony of the heart
Yes, the way we go about it matters
It’s the proof of who we are”.

Eight years down the road
He’s in a load of trouble
Drugs get him expelled from school
Mother stands her ground
He curses her and heads for town
And says, “It’s good money
For the things we need”
But she says, “It’s worth nothing to me

‘Cause the way we go about it matters
It’s the testimony of the heart
Yes, the way we go about it matters
It’s the proof of who we truly are”
Who we truly are

Tonight, she’ll welcome home
The boy she raised alone
Who has done his time in prison like his father
Friends will come, they’ll dance and laugh
She’ll prepare the fatted calf
And at her table, he will take the seat of honor
And she’ll hold him in her arms

Because the way we go about it matters
It’s the testimony of the heart
Yes, the way we go about it matters
It’s the proof of who we truly are
Who we truly are

Brothers, they way we go about it does matter. Riches, worldly success, power, what does that mean without honor, kindness and love toward our fellow man? Many of you will recognize the story of the prodigal son reflected in the lines of the song. God does love us and will welcome us to Him despite our sins. But the way we go about our lives matters to Him. He wants us to follow His word and His way. That is a way of Glory, of something beyond ourselves, where we can be High Impact Men and strive to be something holy that just isn’t rewarded in our sinful world. But it matters.

Prayers
Prayers of praise for Steam’s baby girl, Anastasia. Prayers for Steam and his wife, Megan, in raising their daughter. Prayers for all traveling at this time during Spring Break. Prayers for High Heels who is on a trip to Spain at this time.

Simple Act of Kindness

February 21, 2026 BackBlasts

AO: asylum-daybreak
Q: Lilydipper
PAX: Crawdad (Robbi Dickens), Crash Dummy, Mr Jinxy, Swimmies (Nathan Chesney), Franzia, Pele (Jon Lindberg), Drum Major, Snitch (Cory Beilharz ), Brick
FNGs: None
COUNT: 10
WARMUP: 20 Plank Jacks, 10 Mountain Climbers, 10 Windmills, 10 Inchworms, Curly Stomps, 10 Rockettes, 7 Twistees, 6 Pterodactyls Forward, 6 Pterodactyls Backward.

THE THANG: Mosey to Caribbean Parking Lot. We will run Candy Canes in the parking lot, counterclockwise, starting from the west end and ending at the fourth island on the other side. We will stop every two islands to do the listed exercises. Those finishing the exercises at the end of the Candy Cane sweep everyone back to the start. We will do one set of the exercises below for each Candy Cane run:
Ten Shoulder Taps, Both Shoulders = 1
–
Ten Iron Mikes, Both Legs = 1

Mosey to the Bros Bowl. We will go clockwise around the bowl, stopping halfway up to do 20 Carolina Dry Docks, stopping up top to do 20 Bench Dips, and stopping halfway down to do 20 Carolina Dry Docks. Those reaching the bottom first do Baby Crunches until the six arrives.
Rinse and repeat but with 20 Merkins halfway up and halfway back.

Mosey to the Outdoor Chapel. We will split into teams of two for Doras. While one man goes around the chapel on the sidewalk the other works on exercises. Here are the exercises for each team to complete:
150 Step ups at stage area
–
150 Hello Dollies (two count)
–
150 Flutter Kicks (two count)

Mosey back to the Bros Bowl. We will run counterclockwise around the thin inner circle (generally used for drainage) of the Bros Bowl.

Mosey to the Caribbean Parking Lot. We will stop to do 10 Tempo Squats.

Mosey to the parking lot with the nice restroom across the street from the Caribbean Parking Lot. We will go to trail that passes by the restrooms. We will do a Route 66 up the trail toward Haslam Rock stopping at each light to do an increasing number of Bobby Hurleys.

Mosey on up the trail to the parking lot. We will stop to do 20 American Hammers.

Mosey to the roadway and back to the AO.

MARY: Stretches.

ANNOUNCEMENTS: Coffeeteria at Chick-Fil-A!

COT:

Message
The Simple Act of Giving
The following true story was reported on NBC’s Today Show. In 2018, , Joey Romano, a college student at the University of Texas at Austin was skateboarding near the campus when he had to swerve to avoid a car. He slammed into a ditch and broke his wrist. He didn’t have good medical insurance and was worried about the cost of an ambulance. So, he called Uber.
The damage to Joey’s wrist was bad. When the Uber driver, Beni Lukumu arrived, Romano was still lying on the ground. Lukumu gently helped Romano to the passenger seat and reclined the seat back to minimize pain and discomfort. Romano had Lukumu take him to an Urgent Care Clinic. However, the break was too serious and doctors directed Romano to go to a hospital emergency room.
Lukumu insisted on driving Romano to the hospital at no charge. He also found out that Romano had no family nearby to come to help him. Lukumu had immigrated to the United States from Congo at the age of 25 and knew what it was like to be far from loved ones. Although he had been planning on driving for Uber for a full day, he decided to stay with Joey Romano, helping to sign him in and get him to a room where the doctors operated. Romano recalled being on a morphine drip and looking over at Beni Lukumu, his warm presence making him feel more like a long-time friend than a stranger.
Joey’s stay at the hospital lasted from 2 pm to 8pm. By the time he was discharging, his grandmother, who lived in Houston, Texas, arrived. She offered Lukumu payment not only for the ride to the hospital but for all the time he has spent there with her grandson. Beni politely refused but did agree to join them for dinner. And a friendship was started that has lasted over seven years.
What Beni Lukumu didn’t know at the time was that Joey was at a low point in his life when the skateboarding accident occurred. He was still grieving the loss of an older brother from leukemia. He had shut himself off from others and was having trouble just getting by. That day with Beni was a turning point for Joey. Romano said, “That one act of kindness helped me see the good in the world again. Having him spend his entire day with me – a complete stranger, for no reason than the goodness in his heart, helped me to put things into perspective. Beni absolutely changed my life.”
Beni Lukumu, who is an accomplished gospel music singer, now works in the insurance industry in Austin, Texas. Joey Romano is now a renewable energy developer. The friends check in on each other a couple of times a year.
Beni Lukumu’s comments to the interviewer were these: “The world is so divided now. What we need is love and kindness.

Prayer Requests
Prayers for Pinto, our brother who has Multiple Myeloma Cancer and has recently received T-Cell treatment. He just got out of the hospital yesterday which was his birthday. Prayers for Will, the 5-year-old who is a student of Drum Major’s wife and is getting treatment for cancer. Prayers of praise for F3 Pluto ( Hugh Nystrom), who like Beni Lukumu in today’s message, performed an act of kindness last week for a fellow named John whose car was at Lakeshore Park but would not start. Pluto used his Triple A to get a tow truck to take John’s car to Firestone. He helped John pay for the repair and when Firestone couldn’t fix the car that Saturday, even put John (who lives in the Crossville area) an Extended Stay until his car could be repaired.

Pusher’s Late Birthday Que (aka lumpia)

February 17, 2026 BackBlasts

AO: asylum-pm
Q: Pusher
PAX: Lilydipper, Crash Dummy, Lightweight, Rooney(Carl Whipple), Curveball, Mr Jinxy, Drum Major, Lizzy, Pele (Jon Lindberg), Sparkler, TreeHugger, Bacon, Waldo, Humper, Shogun, Cowbell , Treehugger, Waldo
FNGs: 2 Treehugger, Waldo
COUNT: 17
WARMUP:motivator #5, arm blasters, slow tempo squats, cherry pickers, stretching legs, calves and trunk twist

THE THANG: Mosey to the Tale of the Dragon (Jump squats 20 reps every other light post for 1, 3 and 5. Mosey to the Coliseum.
3 stations 1st Merkins, side straddle hops, Mountain climbers and jump squats
2nd LBC, Flutter Kicks, Bigboy sit ups
3rd MerkinsDry Docks and Shoulder taps
All exercises 10 reps each

Another sets
1 st Merkins, Bottle openers and dry docks
And run to middle big tree 10 reps( 5 jump squats)
2nd LBC Box Cutters and Hello Dollies (10 reps)
3 rd Squats, Lunges and Apollo oh no speed skates 10 reps each leg
Each sets. Run to the big tree and 5 jump squats

Run to Picket Charge on top of the hill and mosey to the bottom. Will stop to the bottom of each hill Merkins 10 reps.

Then Mosey to the Pavillion and grab Coupons( Rocks). 20 resps in cadence each exercises
Biceps curls, Chest presses, Triceps and Rows. Drop the rocks and run to Tables and 10 dips.

Mosey back to the rocks and return the rocks. Back to AO
RECOVER!

ANNOUNCEMENTS: Escape
FromHaw Ridge March 27? (i think)

COT: spend quality time to yourself, and if you need help, Talk to one of your F3 brothers for advice or suggestions. (There’s always someone to help) :+1::muscle::blush:

4 Corners

February 13, 2026 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Lizzy, Kung Blue, Franzia, Mr Jinxy, Pele (Jon Lindberg), Lilydipper, Crash Dummy, Pusher, Rooney(Carl Whipple), Switchhitter (Tony), MD Hammer
FNGs: None
COUNT: 12
WARMUP:

5 Motivators
5 Cherry Pickers
10 Rockettes
Baby arm circles each way, throw in Morrocan Night Clubs
This and that and one jog around parking lot then go grab rocks

THE THANG:

Grab a coupon and start in corner of parking lot.
Start with 4 corner, karaoke or shuffle to corner, Bernie to 2nd, shuffle other way to 3rd and run to 4th. Face the same way all the way around. Run 2 laps between each circuit.
Circuit 1- 25 each
1.    Merkins
2.    Rows
3.    Overhead press
4.    Curls
5.    Carolina Dry Docks
Circuit 2 – 25 each
1.    Goblet squats
2.    Lunges
3.    Calf Raises
4.    Backwards lunges
5.    Bobby Hurleys
Circuit 3 – 25 each
1.    LBCs
2.    Flutter Kicks
3.    Mountain Climbers
4.    American Hammers
5.    Box Cutters
If you complete all 3, start from beginning until Recover is called.

MARY:

ANNOUNCEMENTS: Haw Ridge coming soon.

COT:

Empathy: Understanding and Connection
• Definition: The capacity to feel what another person is feeling and understand their perspective.
• Purpose: Fosters prosocial behavior, compassion, and kindness.
• Nuance: It does not always lead to compassion; one can understand another’s pain without wishing to alleviate it.
Cruelty: Deliberate Infliction of Pain
• Definition: The deliberate causing of physical or emotional suffering to others.
• Origins: Often stems from a lack of empathy or a “warped response” where a perpetrator feels the victim’s pain but derives pleasure from it.
• Types: Ranges from overt violence to covert acts like mockery, “macho minimizing,” or “tough love”.

While low empathy is linked to cruelty, some research suggests cruelty can require high, albeit misused, empathy to know exactly how to cause maximum distress.

Key insights on empathy:
• A Strength, Not a Weakness: Empathy is often confused with being “nice” or “soft,” but it is actually a skill that requires profound mental strength to understand perspectives different from one’s own.
• Enhances Leadership: In leadership, empathy is a “superpower” that helps in understanding others’ emotions to create better work environments, rather than just absorbing their pain
.
• Distinction from Sympathy: Empathy is about understanding another’s perspective, whereas sympathy is feeling pity from your own perspective.
• The Risk of “Too Much” Empathy: Unmanaged empathy, or emotional entanglement, can lead to burnout or “unhealthy helping”.
• A Sign of Health: The absence of empathy is associated with serious mental health conditions, such as narcissistic or antisocial personality disorders.
• A Social Lubricant: Empathy is crucial for building and maintaining relationships, acting as a foundation for trust within communities.