Double Wide – Page 3 – F3 Knoxville

7 or 11

February 9, 2026 BackBlasts

AO: asylum-am
Q: Rep Sleepy
PAX: Hands, Pull-A-Part, Double Wide, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Cat Gut (Mike Davis), Aquafina, P3, Casey Kasem (Jess), Waffle House (Brady Greene)
FNGs: None
COUNT: 11
WARMUP:
Cat Gut (Mike Davis) chose 11
SSH x11 IC
Tempo Squat x11 IC
Tempo Merkin x11 IC
Imperial Walker x11 IC

THE THANG:
F3 Pluto ( Hugh Nystrom) chose 7
Mosey to Picketts Charge for some 7s
First hill – Merkins and Big Boys
Second Hill – Lunges and Boxcutters
Third Hill – Burpees and Squats

Still had some time so started the 11s on Baby Everest with Perfect Merkins and Iron Rockets

MARY:
Flutter Kick x25 IC
Hello Dolly x10 IC
Rosalita x10 IC
Stretching

ANNOUNCEMENTS:
Escape from Haw Ridge in March

COT:
Great Leaders are intent on leaving a legacy that will resound to their Groups’ Advantage long after they have gone. Knowing their leadership tenure is limited by human mortality, they get prepared for the expected event of their departure by developing new Leaders. Because they cannot predict the precise time of their departure, they stay ready for the unexpected by ensuring that the Leaders they develop are ready right now instead of sometime tomorrow. Great Leaders are constantly working themselves out of a job.
– Qsource

“But Jesus called them to him and said, “You know that the rulers of the Gentiles Lord it over them, and their great ones exercise authority over them. It shall not be so among you. But whoever would be great among you must be your servant, and whoever would be first among you must be your slave, even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””
‭‭- Matthew‬ ‭20‬:‭25‬-‭28‬

Lady Luck Kept Us Warm

January 16, 2026 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Snitch (Cory Beilharz ), Gibbler, Cat Gut (Mike Davis), Cinco (Scott McGuire), Rainbow, Double Wide, FixerUpper, Suds
FNGs: None
COUNT: 9
WARMUP:
– SSH
– Stretch
– Tempo Merkin
– Cherry Pickers
– Abe Vigoda
– Rockettes
– Tie-Fighters
– X-Wings
– Burpees (Until the PAX confirmed they were warm)

THE THANG:
– A little friendly competition with dice and exercises. We created 2 teams. One would do the exercises listed while the other ran to a set of select locations, determined by the dice.
Let’s Roll & Run:
1. All The Way Around the Circus Maximus
2. Don’t Step onto the Cloud
3. Sanctuary
4. Toilet Building
5. Upper Parking Loop
6. Water Cooler

Exercises:
– 10 – Burpees
– 15 – Seal Jacks (4 – Count)
– 20 – LBCs (4 – Count)
– 15 – Peter Parkers (4 – Ct)
– 10 – Sumo Squats (4 – Count)
– 15 – Hello Dollys (4 – Ct)
– 20 – Merkins
– 15 – V-Ups
– 10 – Lt. Dans
– 15 – Gas Pumpers
– 20 – Side Crunches (10 EA)
– 15 – Boxcutters (4 – Count)
– RINSE & REPEAT

MARY: Still quite contrary, but no time for her.

ANNOUNCEMENTS:
– Starfish Convergence at the asylum-daybreak on 31-Jan-26.
– Escape from Haw Ridge on 27-Mar-26

COT: Keep being plugged in & grounded in a group, especially in F3.

Build up yourself in the Bible

January 7, 2026 BackBlasts

AO: asylum-am
Q: Pac-man , Suds
PAX: Double Wide, Cat Gut (Mike Davis), Hot Tub (John Muller), Cinco (Scott McGuire), Gibbler, Tropicana, Aquafina
FNGs: None
COUNT: 9
WARMUP: SSH, 3 Burpies, Ti Fighters 5 Burpies, Ti Fighters, 7 Burpies, Cherry Pickers, 5 Burpies, Lap around square

THE THANG: Suds did abs: 1 side Merkin then starfish, side crunches, Merkins, 1 leg thrusters, Merkin

Joshua and the battle of Jericho “lesser known hill” by skunk hill up 7 times with rock the table “back up” lunges with leg kicks up over table seat.

Indian Run back to AO including 2 laps around

MARY:

ANNOUNCEMENTS: triple tottie Saturday

COT: Inspired by mother and grandmother’s Biblical literacy, try to set a goal for for reading more and applying it, even as we inspire each other as ironed sharpens iron.

10 Simple Things….

January 2, 2026 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Gibbler, Double Wide, Jacob Hackney, Hands, Matlock (Bill Maddox), Suds, Tropicana, Monk
FNGs: None
COUNT: 10
WARMUP:

Side Strattle Hops
Stretching

THE THANG:

Jog to the Cloud

2 Rounds

1. Merkins with CMU 30
2. Pull Ups 10
3. Thrusters 20
4. Big Boy Sit Ups 20
5. Bear Crawl ~ 100’
6. Burpee Broad Jump ~ 100’
7. Sprint ~ 200 yds

MARY:

Pickle Pounders X 20
Monkey Humpers X 20
Superman’s X 20
40 Merkins
Boat Canoe w/ Catgut
Selected exercises from Matlock, Hands, and Gibbler

ANNOUNCEMENTS:

COT:

10 Things That Don’t Take Talent

1. Effort
2. Attitude
3. Energy
4. Body language
5. Listening
6. Preparation
7. Coachability / Teachability
8. Work ethic
9. Focus
10. Consistency

We don’t control outcomes we control inputs.

“Let us not grow weary of doing good, for in due season we will reap, if we do not give up.” — Galatians 6:9

It was a graveyard smashI

October 31, 2025 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana, Gibbler, Cat Gut (Mike Davis), Double Wide, P3, Aquafina, Cinco (Scott McGuire), Pac-man, Cosmo 2
FNGs: None
COUNT: 10
WARMUP: 57 air squats cause its my umbilical cord birthday. Why not? Getting those legs ready for later. Joint prep. Cherry pickers. Lap around the place we lovingly call the Asylum

THE THANG: back by (unpopular demand)
The Matlock LegDay Pyramid.
Followed by Roxanne (to merkins and mtn climbers)
And Jolene (Hello Dollys and Big Bois)

And course PeePaw’s Coochie Tunes featuring Conway, Toby and some other favorites

On to Cloud. Partner workout
“I go, You Go”
Alternating work by partners with a cashout each time

MARY: I share a birthday with Vanilla Ice and Nick Saban. Top that anyone

ANNOUNCEMENTS: AI said I looked homeless. Not sure i can recover from that

COT: Romans 8:26