Crispr – Page 2 – F3 Knoxville

Gratitude

August 7, 2025 BackBlasts

AO: asylum-pm
Q: Brick
PAX: Curveball, Crash Dummy, Rooney(Carl Whipple), CRISPR, Abacus, Switchhitter (Tony), Franzia, Mr Jinxy, Welch’s, Lizzy, Lilydipper, Doubtfire (Nick Bond), Pele (Jon Lindberg), Serpentine (Jason Pierce), Cheetah Boy
FNGs: None
COUNT: 16
WARMUP:
SSH x100

ARMY PHYSICAL READINESS TRAINING
Bend and Reach
Rear Lunge
High Jumper
The Rower
Squat bender that we turned into Tennessee Rocking Chairs haha
Windmill
Forward lunge
Prone Row
Bent leg body twist
Merkins

THE THANG:
•Mosey to Bros Bowl but grab a rock at the rock pile!

Abs with holding rock along the way

Middle of Bros Bowl

Run to the middle after each of the below exercises with your rock and do:
1. 50 curls
2. 50 overhead presses
3. 75 bent over rows
4. 20 total lunges
25 each
– 9pm Wide Squats
– 12pm Derkins
– 3pm Big Boys
– 6pm 10 burpees

7s on the long Bros hill!
SSH/Imperial Walkers

Bottom of Bros
Squats bench touches at top
Crawl Bear at bottom

Run Pickets!
Flutters at the top!
Hello Dollys
Slow LBCs

AYG to the flag

ATMs at flag

MARY:

ANNOUNCEMENTS:

COT:
Gratitude!!!!

“Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.”

James 1:17 (NIV)

Experts say that the attitude you have for the day is set in the first eight minutes of your day. Do you want to grumble, gripe, and grunt your way through the day, or do you want to be grateful?

The Bible says, “Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows” (James 1:17 NIV).

Gratitude gets you to focus on your loving Father who meets all your needs.

Don’t start your day with confession or requests. Start with gratitude. Think about God and his goodness. Tell him he’s a good Father, thanking him for being caring, close, and consistent. List the ways he’s been good to you. Tell him what you’re thankful for: running water, bed and a blanket, a warm house when it’s cold and a cold house when it’s hot outside. You don’t have to worry about the right thing to say. Just say what you feel and what’s on your mind.

One of the ways you can start your day with thankfulness is to make a playlist of songs. Choose songs of gratitude that remind you of who God is and what he has done for you. Turn it on as soon as you open your eyes so that your first thoughts are grateful. Worship is the best way to wake up!

You can also make a list of the things you’re thankful for and keep it near your bed or wherever you have a quiet time. A gratitude list can help keep you focused on God’s goodness, and then you can pour out your heart to him in thanks.

When you wake every morning, make sure the first thing you’re doing is thanking God for his consistent love and recalling all the ways that he’s good to you.

Get up with gratitude. It will change everything about your day!

Punch in the face

August 2, 2025 BackBlasts

AO: asylum-daybreak
Q: F3 Pluto ( Hugh Nystrom)
PAX: Crawdad (Robbi Dickens), Swimmies (Nathan Chesney), Dung Beetle, Veggie (Rylen Huddy), Jumbo(Carter Dickens), CRISPR, Pac-man, Doubtfire (Nick Bond), Pusher, High Heels
FNGs: None
COUNT: 11
WARMUP: Coach Dunn stretch and life advice, SSH x 20, cherry pickers, arms , slow mosey round the parking lot .
THE THANG:
when you go to jail, your best bet to get credibility is to punch the biggest guy in the prison work yard right in the face on your first day…. The Q did this to the pax right from the start…
– Base of baby cardiac hill 5 burpees – run to top of hill and do 20 merkins – R&R 4 times
– Run from baby cardiac to base of big cardiac hill and grab rock. 20 Curls – 20 thrusters- 20 goblet squats – then run back up hill to 2nd switchback and return to bottom-R&R 3 times
– Run via the long way to cloud / playground 10 box jumps – then run to picnic tables for 10 picnic table pull ups – R&R 4 times
– Run to base of Route 66 and do ab work at every other light pole on the way up the hill. 10 big boys – 10 flutter kicks – 10 reverse pickle pounders – stop at top of hill for 10 count
– Run back to base of baby cardiac hill- the metaphor was the alpha and the omega the beginning and the end so finished with five Burpee’s run the hill with 20 merkins on top.

MARY:

ANNOUNCEMENTS:

COT: the Q gave a personal story about never taking for granted the ones you love. although you kinda had to be there to get the story… the q shared that for years, he thought that the toothbrush top on his sonicare toothbrush never got dirty because of the vibration and technology, and that unbeknownst to him his wife had been going behind his back and every three months of switching out the toothbrush attachment to keep it clean. he thought it was like magic and it just stayed clean automatically and he was grateful when he found out that she had been doing this for all those years. never take them for granted always share your love.

Shady Tour de Asylum

July 29, 2025 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Abacus, Welch’s, Lizzy, High Heels, Title IX (Christian Prescott), Honeydew, Pele (Jon Lindberg), Rooney(Carl Whipple), Pusher, Serpentine (Jason Pierce), CRISPR, Curveball, Mr Jinxy
FNGs: None
COUNT: 14
WARMUP:

15 side straddle hops in cadence
5 cherry pickers
10 baby arm circles each way
Little of this and that
10 rockettes
5 burpees

THE THANG:

Mosey to shady spot down by stop sign that leads up to AO
Run to tree and back before each exercise below:
20 merkins
30 squats
40 LBCs

Mosey to parking lot of winter flag spot, if not crowded and shady
Karaoke down and back and each exercise after lap:
20 lunges (each leg)
30 Dry Docks
40 Flutter kicks

Mosey up to Coliseum shady area in the middle
Skip to other tree and run back then do each exercise below
20 shoulder taps (each arm is 1)
30 Bobby Hurleys
40 Heels to Heaven

Quick stop at Admin Bldg stairs for 30 heel raises all together.

Still time hit hilly shady spot down from AO
Run up hill and back then do exercises below
20 Major Merkins
30 Big Boys
40 Hello Dollys

Run up Summit, down stairs by the AO flag and back up the summit a 2nd time before meeting at the flag.

MARY:

Back to AO for some stretching and broga.

Ended with 5 slow De-motivators.

ANNOUNCEMENTS:

May get Asylum PM Fantasy Football going again, reach out to Drum Major for details

COT:

“He who conquers himself is the mightiest warrior.” — Confucius

Too often we focus on successes others can see or congratulate us on, when the mastery of ones self if the true test of success. It entails gaining control over one’s impulses, emotions, and desires. It means facing inner demons, doubts, and fears with unwavering resolve. It is the commitment to personal growth, self-discipline, and the pursuit of a higher self.

If that sounds scary and hard, that’s because it is both. But if done leads to a state of inner peace, wisdom, and resilience.
It is very easy to give in to your sense of worth being based on what others think or can see. Only you will know your true standing in life.

If you are lying to yourself you will know that before anyone else even has a clue.

Every Man Lives…

July 26, 2025 BackBlasts

AO: asylum-daybreak
Q: Crash Dummy
PAX: Drum Major, Mr Jinxy, CRISPR, Lizzy, Swimmies (Nathan Chesney), Ike, Kung Blue, F3 Pluto ( Hugh Nystrom), Farley, Dain Bramage (Will Olson), Power Supply, Almond Joy
FNGs: None
COUNT: 13
WARMUP: Motivators – 5, Cherry Pickers – 10, Tempo Squats – 10, Baby Arm Circles FWD – 10, BKWD – 10. Stretching. Running the perimeter of the parking lot x2.

THE THANG: 1st POC: Path to Pavillion. Pick up a rock. Tempo bicep curls (negatives) – 10 reps x3. Alternate to tempo triceps extensions x3
2nd POC: Pavillion. Everything in cadence. X3. Bench Pullups – 10 reps. Dips – 15-20 reps.
3rd POC: Run to the Caribbean parking lot. Battle buddy. Wheel Barrell ½ way down. Switch. Bear Crawls and lunge walks to the end.
4th POC: Bros Bowl. Run to the top. 25 Decline Merkins. Run to the bottom. 25 Big Boys. Run to the top. 25 Incline Merkins. Run to the bottom. 50 LBCs.
5th POC: Run to the rocks at Pickett’s Charge. Grab a rock. Tempo Goblet Squats 20 Reps. Rock Swings 25 reps. Devil’s Press. 10 reps each hand.
6th POC: Coliseum to allow our two (2) Downrangers (Power Supply & Almond Joy) to get a mighty fine view of the best AO in America!

MARY: None

ANNOUNCEMENTS: Marine Corp Mud run on 9/27/25 – Maryville, TN.

COT: Confucius — ‘We have two lives, and the second begins when we realize we only have one.’

Be Dad, Not Coach

July 12, 2025 BackBlasts

AO: asylum-daybreak
Q: CRISPR
PAX: Crawdad (Robbi Dickens), F3 Pluto ( Hugh Nystrom), Kung Blue, Pele (Jon Lindberg), Veggie (Rylen Huddy), Lulu (Greg Huddy), Mr Jinxy, Doubtfire (Nick Bond), Dain Bramage (Will Olson), Ike, CRISPR, Lilydipper, Power Supply
FNGs: None
COUNT: 13
WARMUP: Got the blood flowing and limbered up a little.

THE THANG:
Round 1 (3x): step ups, cossack squats, pendulum lunges, Bobby Hurleys, run a lap
Round 2 (2x): bird dog merkins, arm haulers, gorilla hop outs, shoulder taps, run a lap
Round 3 (1x): butterfly big boys, hello dollys, Freddy Mercurys, flutter kicks, run a lap
Round 4 (1x): T-merkins, supermans, Apollo Onos, calf raises, run a lap

MARY: 25 American Hammers OYO

ANNOUNCEMENTS:

COT: I’ve reached the point in life where I’m trying to manage the roles of father & coach, especially with my son. I was a decent player back in the day and love seeing my son excel at baseball. But, when does my enthusiasm exceed his? My wife and I have talked about ensuring we only invest as much energy into sports as our kids do.

I knew this was something to share when my son said it in front of me and 500 other people. Along with baseball, he’s into theater, and recently performed High School Musical (2006). Ironically, he played Coach Bolton, the high school coach chasing the dream of a state title. His star player was his son, who wanted to participate in theater as well, but was pressured by his father and peers to be only play ball.

I hadn’t noticed until I saw my son’s performance that throughout the show the coach calls his son “Bolton”, and the son calls his father “Coach”. At the end of the show the father tells his son he was too busy focusing on what he wanted for his son that he forgot to consider what his son wanted for himself. He goes on to tell him he can do anything he wants, and calls him by his first name, “Troy”. The son replies, “OK, Dad”.

It was like a punch in the gut, and a huge reminder that Dad comes first, and Coach comes second.