Double Wide – Page 6 – F3 Knoxville

The Toilet Bowl Workout

June 23, 2025 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Hands, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Double Wide, Fabio (Joe Hamilton), Matlock (Bill Maddox), Pac-man, Sawdust, TRC/Crab legs, Aquafina
FNGs: None
COUNT: 11
WARMUP:

Warm Up / Stretching
Mosey w/ CMU

THE THANG:

Round 1:

25 Thrusters w/ CMU
Jog 1/8 Mile
25 Dips
Jog 1/8 Mile

Round 2

25 Kettlebells w/ CMU
Jog 1/8 Mile
25 Step Ups
Jog 1/8 Mile

Round 3
Alternating Merkins w/ CMU (Side/Top/Side) ~ 30 Reps
Jog 1/8 Mile Round
20 Burpees
Jog 1/8 Mile

Round 4
30 Curls w/ CMU
Jog 1/8 Mile
30 Bench Rows w/ CMU
Jog 1/8 Mile

MARY:

Mosey back to AO
2 Minutes Big Boy Sit Ups

ANNOUNCEMENTS:

COT:

My Father’s Day present this year was a rolling tool box to get organized. Got it together ok but had an extra piece at the end that got left out. I was reminded after some wonderful input from my wife to always read the instructions first! I was also reminded that in all we do don’t forget to include the most important piece…. Love.

“If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends. As for prophecies, they will pass away; as for tongues, they will cease; as for knowledge, it will pass away.”
‭‭1 Corinthians‬ ‭13‬:‭1‬-‭8‬ ‭ESV‬‬
bible.com/bible/59/1co.13.1-8.ESV

Biscuit on the Bowl

June 18, 2025 BackBlasts

AO: asylum-am
Q: Charmin (John Willis)
PAX: Love’s, Cinco (Scott McGuire), Waffle House (Brady Greene), Cat Gut (Mike Davis), Double Wide, Hands, Hot Pants, Farley, Tropicana, Coco (Sam Duzan), Bunny, P3, Charmin (John Willis)
FNGs: None
COUNT: 13
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

It’s All Fun & Games

May 30, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Double Wide, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), TRC/Crab legs, Rainbow, Hands, Cat Gut (Mike Davis), Waffle House (Brady Greene), Fabio (Joe Hamilton), Bunny, Gibbler
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings
– Burpees (Because Bunny wasn’t sure if he was warm)
– Route 66 with Squats up to the Asylum

THE THANG:
Two (2) Teams Competing for most Exercises Complete. One team would run based on the roll of the dice, while the other did exercises. When the run team returned, the teams switched.

The Rollin’ & Runs:
1. Space Needle
2. Asylum Building
3. Whole Big Circuit
4. Down to the Overlook
5. Upper Parking Lot
6. Tree Run

The 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)

MARY:
– Matlock (Bill Maddox)’s Dante’s Core
– Cat Gut (Mike Davis)’s Boat-Canoe

ANNOUNCEMENTS:
– Book Club after BOM
– Anderson County Starfish Coming this Summer

COT: Do not expect to Rise to the Occasion, but Fall to your Level of Training. Focus on training in your life; spiritually, physically & mentally to be prepared for any eventuality.

Happy Burpee

May 28, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Matlock (Bill Maddox), Double Wide, Cosmo 2, Gibbler, Hands, Bunny, Fabio (Joe Hamilton), Kentucky, Tropicana, Love’s, Newton
FNGs: None
COUNT: 13
51 SSH, one for every year since Ray Stevens’ The Streak was the #1 song in the land. Look how far we’ve fallen as a culture.

Today was a day for reflection, for the frank acknowledgment of aging, and for tripping over hidden rocks in a wet parking lot. Kentucky I am sincerely sorry about the rock and I hope you are not too badly hurt. I do hear good things about the NHS though, should you need them.

10 Happy Burpees per guy while the partner counted out loud. The counting part sounds dumb until you do your ten and realize you sincerely cannot move your arms after 10 of these things. The counting was my birthday gift to us all.

We got up to some shennanigans in between the burpee torture sessions, and finished with a couple of trips up baby everest. All in all, and alongside the great Matlock (Bill Maddox), I am #rekt.

BOM: observations on a life of faith

Sherpa training

May 19, 2025 BackBlasts

AO: asylum-am
Q: Hands
PAX: Cinco (Scott McGuire), Bunny, Cat Gut (Mike Davis), Cosmo 2, Double Wide, F3 Pluto ( Hugh Nystrom), Hands, P3, Pac-man, Rainbow, Techmo
FNGs: None
COUNT: 11
WARMUP: Motivator, plank work, mosey to Everest

THE THANG: 25 Merkins and 25 4 count LBC, then up Everest. Rinse and repeat for 3 trips total. 4 round was at the base of the space needle with one trip up the Space Needle. A game of tackle the skunk was then considered but ultimately rejected by all the pax but P3 had to be called off the chase. We did some toe merkins and core work at the home office and then worked our way back to the AO, stopping to bear crawl, lunge and broad jump a few times.

MARY: Never

ANNOUNCEMENTS: Book club coming soon. Memorial Day same time or later? TBD

COT: You are a fisher of men. Check your bait!