Crash Dummy – Page 3 – F3 Knoxville

1st Annual Asylum PM Gift Exchange

December 17, 2025 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Curveball, Pele (Jon Lindberg), Lilydipper, Lizzy, Switchhitter (Tony), Doubtfire (Nick Bond), Rooney(Carl Whipple), Mr Jinxy, Crash Dummy, Gridiron
FNGs: None
COUNT: 11
WARMUP:

🔥 Warm-Up (5 minutes)

All exercises IC (In Cadence), 10–15 reps each:

Side Straddle Hops
Imperial Walkers
Windmills
Arm Circles (forward/backward)
Toy Soldiers

THE THANG:

🏋️ Main Workout (30 minutes total)

🔁 Round 1: 10 Minutes – “Santa’s Sleigh Push”

AMRAP (As Many Rounds As Possible):

Run and get rocks and return

10 Merkins
15 Curls
20 LBCs
15 Goblet squats
10 Overhead presses
Stay in place or use a small loop if available. Push hard!

🎁 Gift Exchange Break #1 (5 minutes)

*5 Burpees if gift gets stolen

🔁 Round 2: 10 Minutes – “12 Days of Christmas”

Perform like the song:

1. 1 Burpee

2. 2 Squats

3. 3 Merkins

4. 4 LBCs

5. 5 Side Straddle Hops

6. 6 Lunges (each leg)

7. 7 Mountain Climbers

8. 8 Big Boy Sit-ups

9. 9 Plank Jacks

10. 10 SSHs

11. 11 Shoulder Taps

12. 12 Star Jumps

Go up the ladder cumulatively (1, then 2+1, then 3+2+1, etc.)

🎁 Gift Exchange Break #1 (5 minutes)

*5 Burpees if gift gets stolen

🔁 Round 3: 10 Minutes – “Reindeer Games”

Lineup at end of parking lot.

High knees to other end and jog back
Karaoke looking one way all the way down and then back
Buttkickers down and jog back
Bernie down and sprint back
Rinse and repeat as needed for time, mix in last gift exchange, if needed

MARY:

ANNOUNCEMENTS:

Polar Bear Plunge – 1/1

COT:

🎄 1. The Gift of Presence Over Presents
Theme: Rediscovering the value of time and attention in a season of materialism.
Quote: “The best present is being present.”
Story Idea: These gifts tonight are good and all, but the companionship, laughs and hanging out with you all was the best part. Remember that as you head into spending more time among family and friends.

Brotherly Love

November 25, 2025 BackBlasts

AO: asylum-pm
Q: Brick
PAX: Lizzy, Lilydipper, Curveball, Pele (Jon Lindberg), Mr Jinxy, Crash Dummy, High Heels, Dain Bramage, Drum Major, Rooney(Carl Whipple), Shogun
FNGs: None
COUNT: 12
WARMUP:
2 burpees
Good mornings
4burpees
Hand release merkins
6 burpees
Cherry Pickers
4 burpees
Imperial squat walkers
2 burpees
Arm circles

THE THANG:
We met under the new pavilion
25 – PT in the middle – 2 laps/3 laps – wall sit/LBCs

1. Merkins – SSH in the middle
2. Table rows – Bobby Hurley
3. Squats – Grady Corns
4. Lunges – Burpees
5. Derkins – plank jacks
6. Table rows – Imperial Walkers
7. Bench squats – High Knees
8. Step ups – Burpees

25 reps of everything. Wall sit or LBCs when you’re done.

After the initial exercise, the PAX would run laps. Before returning, they would have to complete the second exercise in the middle area of the pavilion.

Most ran 2 laps per exercise, rabbits ran 3.

Lots of abs mixed in as we waited for the 6.
MARY:

ANNOUNCEMENTS:

COT:

Everyone around me today was hurting:
Kids
Dad
Girlfriend
Best friend
Church friend

If you happen to not be hurting this time of year, find a brother that is and let him know that he is loved.

Philosopher Simone Weil on the gift of offering someone your whole and complete focus:
“Attention is the rarest and purest form of generosity.”

Zen Thursday

November 14, 2025 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: SlideRule (Stephen Sloan), Bacon (Ben), Serpentine (Jason Pierce), MD Hammer, Franzia, Switchhitter (Tony), Lilydipper, Pele (Jon Lindberg), Crash Dummy, Mr Jinxy, Pusher, Kung Blue, Curveball, CRISPR
FNGs: None
COUNT: 15
WARMUP:

Chinese warm-up with timer

· Bunny hops

· Full toe touch swings

· Opposite arm swings

· Bending tight twists

· Dead arms

· Golf swing twists

· High knee march with claps

THE THANG:

Mosey to Picketts

Pickett’s charge suicide:

2 burpees at the bottom each time

Run up first level and do 5 imperial walkers

All the way back down and then up 2 levels and do 10 imp walkers

All the way back down and then up 3 levels and do 15 imp walkers

Rabbits can do LBCs until 6 is up to Coliseum

Mosey over to Dora circle

Lap up stairs and around, after first lap do 10 Merkins, 10 squats and 10 Big Boys, run lap again and then take off 1 of each so 9 of each exercise, go until down to zero. Rabbits can start counting up until the 6 finishes.

Go grab rocks from pile

10 alt lunge with halo AND

10 side lunge with thrust

Repeat 3 times

With rocks still did 20 curls and rows as a group.

MARY:

ANNOUNCEMENTS:

Thanksgiving workout at 9am. Wild Turkey PM special session!

COT:

Spoke of upcoming holidays and how it is a time of joy, but more many a time of depression and pain. Be there for your people who tend to struggle during this time of year.

Exercise Your Right…to Workout

November 4, 2025 BackBlasts

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Lizzy, Crash Dummy, Dung Beetle, Curveball, Rooney(Carl Whipple), Lilydipper, Drum Major, Mr Jinxy, Sparkler, Pusher, Pele (Jon Lindberg), Doubtfire (Nick Bond), Shogun
FNGs: None
COUNT: 13
WARMUP:
– Easy jog around the parking lot
– Walking lunges
– Buttocks
– High knees

THE THANG:
Block 1
– Moderate-pace run, 5 minutes
– Strength circuit (5 minutes) – 20 Squats, Forearm planks (30 seconds), 10 lunges (4 count), rinse & repeat

Block 2
– Moderate-pace run, 5 minutes
– Strength circuit (5 minutes) – 10 Merkins, 15 pickle pointers, 10 Superman’s, rinse & repeat

Block 3
– Interval run (10 minutes) – run 7 light poles, walk 4
– Sprint up Baby Cardiac, jog down once

MARY: Stretch

ANNOUNCEMENTS: Convergence Saturday.

COT: The only thing that defeats democracy is apathy.

trip into a deck of cards…. & a lil Reformation history

November 1, 2025 BackBlasts

AO: asylum-daybreak
Q: Dung Beetle
PAX: Crawdad (Robbi Dickens), Mr Jinxy, Crash Dummy, Swimmies (Nathan Chesney), Lizzy, Pac-man, Dain Bramage, @oatmeal (downrange from Dallas) OU fan we welcomed him in spite of this
FNGs: None
COUNT: 9
WARMUP: Crawdad said take us to 100 so we did 100 SSHs, that was followed by some barbecue squats, some imperial walkers until I could not keep the proper count, some Grady corns that’s the best I can remember

THE THANG: we used the card workout app on my phone and took a little trip into a deck of cards we did diamonds were dips, clubs were crunches, hearts were mercans, spades were squats

MARY: there was a bit of hello Dolly and scissor kicks at the end

ANNOUNCEMENTS: convergence next week

COT: Romans 12:11 till the end a picture of what real love looks like! With a different take of the heaping burning coals onto someone’s head.