Crispr – Page 3 – F3 Knoxville

ShadyQ

July 5, 2025 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Petunia (aka Daniel Ellis), Pusher, Switchhitter (Tony), Brick, Crash Dummy, Title IX (Christian Prescott), Lilydipper, Curveball, Abacus, Tenderfoot, Serpentine (Jason Pierce), CRISPR, Franzia
FNGs: None
COUNT: 14
WARMUP:

·       20 SSHs (Side Straddle Hops)
·       15 Windmills
·       10 Imperial Walkers
·       10 Arm Circles (front & back)
·       10 Tempo Squats

THE THANG:

20 min Beatdown Circuit (3 Rounds, EMOM Style)
Pick a flat patch under those trees and go 3 rounds of these 5-minute EMOMs (Every Minute On the Minute). Each minute starts a new movement—go hard for 50 seconds, rest 20 seconds.
Round 1: Cardio Burner
• Jump squats
• High knees
• Burpees
• Plank jacks
• Lunges (alternating legs)
Round 2: Core Crusher
• LBCs (Little Baby Crunches)
• American Hammers (2-count)
• Leg Raises
• Flutter Kicks (2-count)
• Low plank hold
Round 3: Upper Body Blast
• Merkins
• Shoulder taps (2-count)
• Carolina Dry Docks
• Wide Merkins
• Diamond Merkins
Short breaks between rounds if needed. Keep the mumble chatter alive!

SHADY SHUTTLE
Have 3 sets of cone lines setup from a starting point.
5 – 10 – 20 s
Do 5 of exercise run to first cone and back, do 10 of exercise run to 2nd cone and back and then do 20 and run to 3rd cone and back.
Exercises:
·       Merkins
·       Squats
·       Big Boys
·       Burpies
Rabbitts can start from the top if they finish.

MARY:

ANNOUNCEMENTS:

4th 9am Q led by Lillydipper. Project Convergence coming in July, wasn’t sure of exact date.

COT:

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas Jefferson

The Consequence of June 24th

June 24, 2025 BackBlasts

AO: asylum-pm
Q: Curveball
PAX: Brick, Pele (Jon Lindberg), Lizzy, Lilydipper, Mr Jinxy, CRISPR, Crash Dummy, High Heels, Doubtfire (Nick Bond), Tenderfoot, Rooney (Carl Whipple), Curveball
FNGs: None
COUNT: 12
WARMUP:
SSH (Side Straddle Hops) – 25 IC
Arm Circles (Forward/Backward) – 10 each direction IC
Cherry Pickers – 10 IC
– Run halfway to Greenway.
Imperial Walkers – 15 IC
Slow Merkins – 10 IC
Plank Jacks – 15 IC

THE THANG:
Down to Lyons View Greenway. 1st light pole Route 66 Burpees.

Into woods. – Gauntlet Workouts
LBCs <-----------------------> Squats
Diamond Merkins <-----------------------> Flutters
Lunges <-----------------------> Wide Merkins

Three shaded stations making way back to flag.

Station 0: Core Crusher
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

Station 1: Upper Body
10 Merkins
10 Dips (on curb/bench)
10 Carolina Dry Docks

Station 3: Legs
15 Squats
10 Jump Squats or Air Chair Hold (30 sec)
10 Lunges (each leg)
10 Calf Raises at staircase

MARY:
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

ANNOUNCEMENTS:
June 26th 5:45PM Asylum PM
– Brick will be passing the AOQ flag to Crash Dummy

COT:
How does June 24th matter when it comes to the Declaration of Independence?
Here’s a basic rundown of it.
June 7th – Richard Henry Lee of Virginia presented initial resolution for independence.
June 11th – foundations for the document were laid
June 11th – Committee of Five. Adams, Franklin, Jefferson, Roger Sherman, Robert R Livingston. Jefferson chosen to draft Declaration
June 28th – Presented to Congress.
Congress debated and revised it between July 1st and the 4th.
Formally adopted by Congress on July 2nd.
The www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Continental+Congress&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccNegQIExA… voted to declare independence from Great Britain on July 2, 1776.

The delegates then spent the next two days revising and finalizing the text of the www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Declaration+of+Independence&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccN…. This final, approved version was officially adopted on July 4th.

So, on June 24th, 1776, the Committee of Five, appointed on June 11th, was likely engaged in the process of drafting the Declaration of Independence, which was presented to Congress later that week. No specific significant event directly linked to the Declaration of Independence is recorded as occurring on that particular day.

However, the critical activities related to the Declaration leading up to July 4th were the drafting by the Committee of Five, the presentation to Congress, and the subsequent debates and revisions. Without this work done by our forefathers, significant events would not have followed.

June 24th is important because even though the efforts of that day are not recorded or celebrated, they were essential in process that became independence for America. Don’t ever think your work and preparation, even though they aren’t seen by others, aren’t significant.

Sharpen That Saw

June 21, 2025 BackBlasts

AO: asylum-daybreak
Q: Lilydipper
PAX: Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Jumbo(Carter Dickens), Mr Jinxy, Pele (Jon Lindberg), High Heels, Dain Bramage (Will Olson), Waffle House (Brady Greene), Crash Dummy, CRISPR, Brick
FNGs: None
COUNT: 12
WARMUP: 2 laps round parking lot with running on longest sides and Bernie Sanders on shorter sides of the lot. 25 Side-Straddle-Hops. Curly Stomps, 10 Windmills, 5 Inch Worms, 7 Pterodactyls Forward and Backward, 7 Twistees, 7 Tennessee Rocking Chairs, Little of This and That.

THE THANG: Mosey to Caribbean parking lot. We will stop to do 10 Imperial Walkers.
Mosey East on Serpentine Trail to where it intersects with Park Perimeter Trail. We will stop to do 20 American Hammers.
Mosey South on Trail to Dock by river. We will stop to do 20 Merkins and 20 Squats.
Mosey south on trail and then mosey to trail where it heads to Bros Bowl. We will stop to do 15 Hello Dollies twice on the way.
Mosey to Muscle Beach. We will stop to do one 20 rep set of any exercise unit at the beach.
Mosey to soccer field and then sprint across soccer field, stopping twice to do 10 Merkins each stop on the way.
Go to trail that is south of soccer field. We will run 4 lights and walk 2 lights, repeating the pattern until we reach the area that branches out and has the peer nearby.
We will go to rock pile where each man will grab CMU weight rock. We will do the following exercises with rocks
20 Overhead Presses
–
20 Curls
–
20 Rows
–
20 Chest Thrusts
–
Mosey to Big Baseball Pavilion. We will stop to do 20 Picnic Table Pull-ups and 20 Bench Dips.
Mosey to artificial turf field for a game of kickball.
Mosey uphill to circle in park roadway. We will stop to do 20 Rocky Balboas.
Mosey to parking lot below Caribbean. We will to stop to do 20 Flutter Kicks.
Mosey to the Caribbean and stand at the grassy area up top. One man shall kick the kickball down Pickett’s Charge and then all of us will run after the ball to see who gets to it first. Next, another brother shall kick the ball further down Pickett’s charge and we will race to the ball. We will do this one more time.
Mosey to the parking lot with the nice restrooms. Bear crawl four parking spaces and then lunge four parking spaces, repeating the pattern to then end of the parking lot.
Mosey to AO. We will sprint from one end of the parking lot to the other and then sprint back.

MARY: Stretches.

ANNOUNCEMENTS: Passing of the shovel lag at the Asylum PM AO from Brick to Crash Dummy will occur this Thursday, June 26 at the 5:45 pm workout. Our brother, Lizzy, gets married today! Our brother, Steam is gonna have a Little Steam! The baby is due in February.

COT: Message
Sharpening the Saw

Psalms 127:2 – It is vain for you to rise up early, to sit up late, to eat the bread of sorrows: for so he giveth his beloved sleep.
We tend to be busy men. There are some lazy people in this world but when I look among you guys it is the opposite. In fact, I would think an issue for each one of us is that we frequently get into trouble for having too many activities and obligations on our plate.

Sometimes when I get worried and stressed out from taking on too much, my wife, Jan, reminds me of one of the good ol country sayings of her father, Dorlan Grimes. He says, “You gotta sharpen the saw.” If any of you use a chain saw or any other type of saw you know that if you don’t stop now and then to sharpen it, the saw doesn’t cut well. It is ineffective. That country saying has great wisdom in it. We become ineffective ourselves if we do not take time to rest, to relax and just sit in God’s glory. God has given us Sabbath because he knows what is good for us. Gents, take time to rest. We work hard, but as Crawdad says, after our workouts, “Boys, let’s get The Reward!”

Prayer Requests:
Pray for Lizzy as his stepfather may not be here on this earth much longer, yet Lizzy has his wedding this very day. Prayers for MD Hammer whose mother passed away recently. Prayers for Unibráu (Nick Robinson) and his health. Prayer’s for my wife, Jan, who is suffering from shingles on her face and near her eye. Pray that the shingles do not get in her eye.

The Lord Will Provide

March 8, 2025 BackBlasts

AO: asylum-daybreak
Q: Lilydipper
PAX: Pele (Jon Lindberg), High Heels (Henry Ritchie), Swimmies (Nathan Chesney), Honeydew, Choir Boy, Farley, Kentucky, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Dung Beetle, Tropicana, Doubtfire (Nick Bond), Crash Dummy, CRISPR, Abacus, Pusher, Veggie (Rylen Huddy), Lulu (Greg Huddy)
FNGs: None
COUNT: 19
WARMUP: 20 Side Straddle Hops, 10 Mountain Climbers, 7 Twisties, 10 Tempo Merkins, 7 Tempo Squats, 10 Windmills, 7 Pterodactyls Forward and 7 Backward. From West end of parking lot to East End, Bear Crawl 3 parking spaces and lunge 3 spaces alternatively. When everyone has made it to curb we will sprint back to the West end. Next we will Bernie from the west to the east end of the parking lot, then sprint back.

THE THANG: Mosey up Mini Cardiac to the Crosswalk. We will do 20 American Hammers.
Mosey to Haslam’s Rock. We will do 20 Imperial Walkers.
Mosey to Coliseum Area. We will do 20 Diamond Merkins and 20 Hello Dollies.
Mosey south to the circle by the main park road. We will do 20 Rocky Balboas.
Mosey to the parking lot near the Northshore gate. We will go counterclockwise around parking lot, with High Knees and then Butt Kicks until we get to the pavilion.
Mosey to East end of the pavilion. We will split into groups of two to do Doras. While one man runs counterclockwise around the pavilion, the other will do exercises. Then partners switch. Here are the exercises each group will do as team:
100 Picnic Table Pull-ups.
–
100 Bench Dips
–
100 Decline Merkins
–
100 Incline Merkins
–
100 Step Ups.
–
Mosey to the end of the baseball field area. Then mosey south of the playground and go to the west end of the soccer fields parking lot. We will sprint north, stopping at the two crosswalks to do 10 Squat Jumps and then stopping at the stop sign to do 10 more Squat Jumps.
Mosey to the Bros Bowl. We will run clockwise to benches at top. Those getting their first do Bench Dips until the six arrives. We will then take a 30 second gander at the BSIA. Then we will mosey back to the bottom of the Bros Bowl. Those getting there first do Baby Crunches until the six arrives.
Mosey to the west end of the Caribbean Parking Lot. We will then sprint two islands forward, do 10 Merkins, sprint 10 more islands forward, do 10 more merkins, and continue that pattern until we have done 10 Merkins at the cone that is placed about 2/3s of the way up the other side of the parking lot.
Mosey to the Pavilion near the AO. The, mosey to the AO parking lot.

MARY: Nada this morning.

ANNOUNCEMENTS: Haw Ridge on March 28.

COT:

Message

The Lord Will Provide

James 1:17 “Every good and perfect gift is from above, coming down from the Father of the heavenly lights.”

Genesis 22:14 “So Abraham called that place The Lord Will Provide. And to this day it is said, ‘On the mountain of the Lord it will be provided.’”

Malachi 3:10 “Bring the whole tithe into the storehouse… Test me in this, says the Lord Almighty, and see if I will not throw open the floodgates of heaven.”

As HIMs, we are charged to do good for others. Sometimes, in our everyday lives and amongst the battles we ourselves face, we forget that charge. Yet, I think all of us at times do try with great effort to help others. And, we see positive impacts such as the improvement in the conditions of Lakeshore Park when so many F3 brothers came out with chain saws and willing hands to cut up fallen trees and clear tree wreckage after the horrible winds and tornadoes of several summers ago. Such as the when many of us spend a Saturday working to paint and beautify the Cerebral Palsy Center and received such thanks from the staff there who were amazed at what we accomplished. And, such as the gratitude of our brother, Backflow, when we collected over $400 to help he and his wife with the recent birth of their baby or the gratitude of our brother, Jenner, when we gave him that copy of the trivia book that we purchased for him and signed.

But what happens when our efforts seen to fall short? The needs of this world are so great. We beautified the Cerebral Palsy Center but this one small region in our nation still has so many that suffer from that horrible disease. Poverty is abundant in Knoxville and in the United States, the richest nation in the world, no matter how much time or money we give to charities. How can we help so many in pain when there seems to be no answers and we fall short of giving those what they need? Because, God will provide. We must have faith in that. God is in control. He asks us to give generously, as that is part of his plan. And in that giving, we must trust in God to do the rest, whether here on earth or in heaven. Our giving is not in vain. So, let us do what we can and give with glad hearts, looking to the Mountain of God and knowing that He Will Provide.

Prayers

Prayers for Lizzy whose brother died in the past year, whose father-in-law has terminal cancer and whose stepbrother recently died. Prayers for Jenner in his continuing recovery from a stroke. Prayers of praise for Matlock’s teenage nephew, Jonathan, who has not had seizures in over 6 months. He, therefore, is able to drive a car now and work the high parts of the stage as stage crew team member at his high school.

Suffering Leads to Salvation

March 6, 2025 BackBlasts

AO: asylum-pm
Q: Crash Dummy
PAX: CRISPR, Lilydipper, Abacus, High Heels, Mr Jinxy, Curveball, Brick, Pele (Jon Lindberg), Switchhitter (Tony), Doubtfire (Nick Bond), Tenderfoot, MD Hammer, Rooney (Carl Whipple), Pusher, Double-Dribble, Boomer
FNGs: 1 Boomer
COUNT: 17
WARMUP: SSH, Cherry Pickers, Good Mornings, Runner’s Stretch, Downward Dog, Stretching

THE THANG: Mosey down the stairs to bottom of Everest. Bataan Death March – Up Everest. 1st Point of Contact (POC) – Coliseum, hold plank until the 6 arrives. Head down Pickett’s Charge to 2nd POC – Bros Bowl. American Hammers until 6 arrives. Run up Bros Bowl doing Jump Squats at 12 o’clock (5 reps), 3 (10 reps), 6 (15 reps), 9 (20 reps) and back to 12 o’clock (25 reps), run to the backside of Bros Bowl to 3rd POC – District 13. LBC’s until 6 arrives. 20 reverse lungs. Turn around and head back to the start – hitting all POCs.

MARY: none

ANNOUNCEMENTS: Hardship Hill OCR, Escape from Haw Ridge, Marathon Ruck.

COT: “…I’ve had some challenges in the last couple years and ultimately, I believe that suffering leads to salvation. That we must accept, not deny, but feel our suffering and feel our losses. Then we make one of two decisions; we either decide to go through the gate of resentment – which leads to vengeance – which leads to self-harm – which leads to harm-to-others OR we go through the gate of forgiveness. Which leads to grace.” -Jim Carrey (actor/comedian)