Crispr – F3 Knoxville

10x

December 30, 2025 BackBlasts

AO: asylum-pm
Q: Swanson
PAX: Pele (Jon Lindberg), Mr Jinxy, Lizzy, CRISPR, Dain Bramage, Lilydipper, Crash Dummy, Shotgun
FNGs: None
COUNT: 9
WARMUP:
– Baby Arm Circles – 10 ea way
– Michael Phelps
– Squat & Reach – 10
– SSH – 20

THE THANG:
10 ea
– Hello Dolly (4 count)
– Merkins
– BBS
– Plank Shoulder Taps
– Flutter Kicks
– Mountain Climbers
– Jump Squats
– LCRC
– Burpee
– Mucho Leggo

Hill run, Pax remove one exercise and repeat.

Ring of fire with goblet squats (with weights) or Merkins

MARY:
10 heals to heavy
Boat/Canoe

ANNOUNCEMENTS:
Polar Plunge
– 10:30am Starbucks at Northshore/Pellissippi
– 12:00pm at Y in Townsend

COT:
Listen to your body. Persevere when you can. Rest when you need!

Tour de Parking Lots

November 29, 2025 BackBlasts

AO: asylum-daybreak
Q: Pele (Jon Lindberg)
PAX: Lilydipper, Crawdad (Robbi Dickens), High Heels, Pusher, Lizzy, Cat Gut (Mike Davis), Jumbo(Carter Dickens), CRISPR, Dain Bramage, Waffle House (Brady Greene), Serpentine (Jason Pierce), Pele (Jon Lindberg), Inconceivable, MegaWatt
FNGs: None
COUNT: 14
WARMUP:
-5-ct Motivators
– 10 Windmills (4-ct IC)
-10 Grady Corns (4-ct IC)
– 10 Bolt 45s (15 top ½ squats, 15 bottom ½ squats, 15 full squats)
– 10 Mountain Climbers (4-ct IC)
– Orphan Annies
THE THANG:
MOSEY up Baby Cardiac to parking lot on the left. WELSH DRAGON (4-ct Bear crawl + 1 Merkin, rinse and repeat w/ same # of bear crawls but adding 1 merkin until you get to 10.)

MOSEY to parking lot across street.
– EVOLUTION OF MAN: 10-ct BEAR CRAWL, 20-CT LUNGE, then run to end.
MOSEY TO PARKING LOT across street. AIKEN LEGS: 20 Split Jacks (10 right/left), 20 squats, 20 Jump Squats, 20 lunges R&R
MOSEY through the small parking lot where we park. Just a fly by to check it off the list. 10 SSH.
MOSEY to nice parking lot by bathrooms.
– TOTEM POLE. Do all the exercises, run to cone, do 10 SSH, and run back. Do all the exercises minus the first one, R&R until done.
10x Prisoner Get Ups
9x Dive Bombers
8x American Hammers (4-ct)
7x Carolina Dry Docks
6x Imperial SQUAT Walkers (4-ct)
5x Mountain Climbers (4-ct)
4x Froggy Jumps
3x Overhead Claps
2x Bobby Hurleys
1x NAMASTE
MOSEY back to AO parking lot
FOUR CORNERS ESCALATOR (UP AND DOWN), all single ct
1st corner (RUN): 10 SMURF JACKS
2nd corner (KARAOLE LEFT): 10 SMURF JACKS, 20 PLANK JACKS (single count)
3rd Corner (BERNIE): 10 SMURF JACKS, 20 PLANK JACKS, 30 Seal Claps
4th corner (KARAOKE RIGHT): 10 SMURF JACKS, 20 PLANK JACKS, 30 Seal Claps, 40 ROCKY BALBOAS
1st corner (RUN): 40 ROCKY BALBOAS, 30 Seal Claps, 20 PLANK JACKS, 10 SMURF JACKS
2nd corner (KARAOKE LEFT): 30 Seal Claps, 20 PLANK JACKS, 10 SMURF JACKS
3rd corner (BERNIE): 20 PLANK JACKS, 10 SMURF JACKS
4th corner (KARAOKE RIGHT): 10 SMURF JACKS
MARY:
A quick set of American hammers and Boat/Canoe to honor Catgut
ANNOUNCEMENTS: Polar Bear Plunge coming up Jan 1!

COT: The Minister at my church was recently discussing how he often spends time this time of year answering questions from people asking him how they would deal with family members over the holidays, given the deep social and political divides in this county, and he would ask them two questions:

1. Do you want to still have a relationship with these people while whatever is causing the disagreement is going on, and when it is over?
2. Do you feel obligated, or is it a necessity in your life, to attend every fight to which you are invited?

If the answer to #1 is NO, then feel free to attend the fight, but understand that your relationship may be permanently damaged. If the answer is YES, then you might want to DECLINE to attend every fight to which you are invited and preserve that relationship rather than engage in a confrontation that you likely cannot win.

Shortly after I heard this advice, I found myself listening to a wonderful song by Joni Mitchell called BOTH SIDES NOW that gave me a new outlook that could help me avoid attending all the fights I’m invited to. Here is how the first part of it goes:

So the clouds when she looked at them at one time in her life were fanciful images and innocent dreams, but then later in life she looked at them differently. They were a nuisance, a distraction, things to dread and avoid, if possible. At the end of the verse, after looking at clouds all her life, she admits she doesn’t know clouds at all.

The song goes on for two more verses that talk about LOVE and LIFE with a similar pattern; an innocent, optimistic impression of them followed by a more cynical opinion, and ending with an admission that she doesn’t really know what LOVE and LIFE are all about, just like the CLOUDS.

So I’m trying to take this to heart and be more like Joni Mitchell and admit that I don’t know as much about stuff as I think, and that there are many perspectives and points of view of everyday objects like clouds, and most of the time there is no wrong or right answer. It depends on our perspective, life experiences, and simple opinion. And if I recognize those uncertainties, AND the fact that the opinions of others are coming from their own frame of reference that also might evolve and change, as mine have, I feel less obligated to ATTEND THOSE FIGHTS that the pastor spoke of, and choose Harmony over Division. Because, as the Great Joni Mitchell wrote, even after 53 years, maybe I really don’t know everything about these things after all.

The Benefits of Being Thanksful

November 27, 2025 BackBlasts

AO: asylum-pm
Q: Lilydipper
PAX: Mr Jinxy, Dain Bramage, MD Hammer, CRISPR, Pele (Jon Lindberg), Code Brown, Pusher, Doubtfire (Nick Bond), Lizzy, Franzia, Joshua Foster, Rooney(Carl Whipple), Drum Major
FNGs: None
COUNT: 14
WARMUP: 20 Side Straddle Hops, 10 Windmills, Curly Stomps,10 Tennessee Rocking Chairs, 7 Twistees, 10 Imperial Walkers, 5 Pterodactyls Forward and Five Backwards, Turkey Gobble Run around the parking lot, Little of This and That.

THE THANG: Mosey past the pavilion and to the eastern end of the Caribbean parking lot. We will bear crawl the length of the island on the eastern side.

Mosey to the Bros Bowl. We will stop to do 25 Flutter Kicks.
Next, we will run counterclockwise up and then down the Bros Bowl. About halfway to the Benches up top, stop to do 20 Merkins. At the benches, stop to do 20 Bench Dips. About halfway down to the bottom, stop to do 20 Hello Dollies. Those rabbits getting to the bottom first will alternate between 20 Side Straddle Hops and 20 Baby Crunches until the six arrives. Then we will rinse and repeat.
Mosey to the parking lot by the soccer fields. We will run on the left side of the parking lot, stopping at every crosswalk to do 10 Carolina Drydocks, until we get to the area past the playground.
We will next bear crawl up the hill, run to the small amphitheater, go up the theatre stopping to do 10 Bench Step-ups at every bench, then run back to the bottom of the hill and rinse and repeat.

Mosey to the baseball fields area and to the Flags. We will stop to do 20 American Hammers. Mosey to the pavilion. We will stop to do 20 Picnic Table Pull-ups and 20 Decline Merkins.

Mosey onto the baseball field with the artificial surface. We will circle the bases, then circle the outfield area, and then run up the hill. Stop to do 20 Squats at top.

Mosey to the “Rocky Balboa Circle” We will stop to do 20 Rocky Balboas.

Mosey to the parking lot that is below and south of the Coliseum. We will split into teams of two for Doras. While one partner runs to the stop sign, does one burpee, and runs back, the other will do the exercises listed below. Then partners switch. Here are the exercises partners do as a team:
– 100 Bobby Hurleys
– 100 Merkins
– 100 Big Boy Situps.

Mosey across the Pickett’s Charge area to the south end of the parking lot with the nice restrooms. We will Bernie Sanders to the north end of the parking lot.

Mosey back to the AO. We will go to west end of the parking lot and sprint to the east end. Then, we will sprint back.

MARY: No time, baby!

ANNOUNCEMENTS: Polar Bear Plunge on News Years Day!

COT:

Message: Gents, it is Thanksgiving, and we certainly have things to be thankful about. I think it is important to focus on those things. In fact, as a psychologist, I know there are mental health benefits to being thankful. Here are a few:
– Enhances mood leading to emotions of joy, optimism and affection.
– Reduction in symptoms of depression and anxiety.
– Improved relationships with others.
– Increased resilience in that thankful people are better able to cope with setbacks.
– Greater life satisfaction due to a greater awareness of the positive aspects in one’s life.
So, at this time of Thanksgiving I encourage each of us to begin to make a habit of thinking thankful thoughts. That can come through thanking friends and loved ones, writing down thankful thoughts, or just thanking God for blessings you have received each time you pray to Him.

Prayers: Prayers for Franzia’s coworker, Jeff. Prayers of thanks on this Thanksgiving Day.

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.

We’re Not Equal

August 26, 2025 BackBlasts

AO: asylum-pm
Q: Lilydipper
PAX: Rooney(Carl Whipple), Tenderfoot, High Heels, Drum Major, CRISPR, Pele (Jon Lindberg), Abacus, Curveball, Pusher, Title IX (Christian Prescott), Mr Jinxy, Lizzy
FNGs: None
COUNT: 13
WARMUP: 20 Side-Straddle-Hops, 10 Mountain Climbers, 10 Windmills, 10 Ice Skaters, 10 Inch Worms, 10 Imperial Walkers, 10 Little Baby Arm Circles Forward and 10 Backwards, Michael Phelps

THE THANG: Mosey to the Stop Sign at the Northeastern Corner of the Administration Bldg. We will stop to do 20 Hello Dollies.
Mosey to the small parking lot on the north side of the main park roadway. We will Bear Crawl to the end of the parking lot.
Mosey to the wooded playground. We will each go down the slide and run to the end of the playground. There, we will do 20 Carolina Dry Docks.
Mosey to the perimeter trail. We will run ten lights, do 10 Squat Jumps, the run another 10 lights and do 10 more Squat Jumps (the Good Ol Run Ten Ten).
We will then walk in a Gentleman’s Mosey to the base of Mt. Everest. We will do 40 Baby Crunches. Then we will run up Mt. Everest going to the right up to the roadway. Rabbits will do Baby Crunches until the six arrives.
Mosey to the front of the Admin Bldg. We will stop to do 20 Calve Raises.
Next we will run clockwise around the circle in front of the Admin Bldg, starting at the Admin Bldg. (12 o’clock), stopping at 3 o’clock to do 20 Merkins, at 6 o’clock to do 20 Bench Dips off of steps at the Coliseum, stopping at 9 o’clock to do 20 Diamond Merkins, and stopping at 12 o’clock to run up and down the stairs of the Admin Bldg five times. Then, rinse and repeat.
Mosey to the Coliseum area. We will stop to do 10 Freddie Mercuries.
Mosey north past the Coliseum area to the cul-de-sac by the parking area. We will stop to do 10 Flutter Kicks.
Mosey to the Stop Sign at the Northeastern Corner of the Admin Bldg. We will stop to do 10 American Hammers.
Next, we will Bernie Sanders to the beginning of the guard rail at the side of the road that semi-circles the Admin Bldg.
Next we will sprint on the roadway past the AO flag. Then we will sprint four more times: 1. From the flag to the Admin Bldg. parking lot. 2. From the parking lot to the flag. 3. From the flag to the parking lot again. 4. From the parking lot to the flag.
Mosey to the AO.

MARY: Stretches

ANNOUNCEMENTS:

Some of guys will participate in another Fantasy Football League headed up by our incredible commissioner, Drum Major. He will be announcing when we have the draft. Remember that the 10 Year Anniversary Convergence will be at the Asylum on Saturday, November 8, at 7 am.

COT:

Message

We Aren’t Equal

Our founding fathers wrote the “all men are created equal.” I believe they were talking about human rights when they wrote that. Because the fact is, we are not all created equal. As High-Heels has pointed out, with effort, determination, and a willingness to work, we can certainly achieve some success living her in the United States. But we are not created equal. Some were born with more intelligence, some with more athletic ability, some with more money and far greater chances in life. In the United States we have public schools and college grants and funding to try to make sure that all citizens can get a college level education. But let’s face it, college just isn’t going to happen for some – the odds are too stacked against them.

We are not equal. Some just have easier lives than others. So, what do we do with that? We can shake our heads, beat our chests, and blame God for it all. Many do just that, always trying to climb that ladder and reach some kind of equality in terms of power, wealth or recognition. I see many people hurt, jealous, angry or bitter because they just haven’t reached that certain rung in the ladder.

But we have another choice in terms of what to do about this inequality. We can love God and our neighbors. We can do what God would have us do which is to accept the gifts we do have and be thankful for it. We can love others and help them out. This opportunity to love and to give to others is something that everyone can have.

I am not created equal to some. So what? God loves me anyway. God loves me for who I am and isn’t comparing me to the fastest, smartest, or kindness human around. I can keep loving God and I can love my neighbor.

Prayers

Prayers for Drum Major’s daughter, Hunter, who got into an MVA yesterday. Prayers of thanks that she is ok and that the people in the other car are ok. Prayers of love and discernment for Drum Major as he figures out options for another car for Hunter as her car was totaled. Prayers of thanks that the wife of Mr. Jinxy is doing well health-wise and that the health scare she had was not serious.