Drum Major – Page 3 – F3 Knoxville

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.

Brotherly Love

November 25, 2025 BackBlasts

AO: asylum-pm
Q: Brick
PAX: Lizzy, Lilydipper, Curveball, Pele (Jon Lindberg), Mr Jinxy, Crash Dummy, High Heels, Dain Bramage, Drum Major, Rooney(Carl Whipple), Shogun
FNGs: None
COUNT: 12
WARMUP:
2 burpees
Good mornings
4burpees
Hand release merkins
6 burpees
Cherry Pickers
4 burpees
Imperial squat walkers
2 burpees
Arm circles

THE THANG:
We met under the new pavilion
25 – PT in the middle – 2 laps/3 laps – wall sit/LBCs

1. Merkins – SSH in the middle
2. Table rows – Bobby Hurley
3. Squats – Grady Corns
4. Lunges – Burpees
5. Derkins – plank jacks
6. Table rows – Imperial Walkers
7. Bench squats – High Knees
8. Step ups – Burpees

25 reps of everything. Wall sit or LBCs when you’re done.

After the initial exercise, the PAX would run laps. Before returning, they would have to complete the second exercise in the middle area of the pavilion.

Most ran 2 laps per exercise, rabbits ran 3.

Lots of abs mixed in as we waited for the 6.
MARY:

ANNOUNCEMENTS:

COT:

Everyone around me today was hurting:
Kids
Dad
Girlfriend
Best friend
Church friend

If you happen to not be hurting this time of year, find a brother that is and let him know that he is loved.

Philosopher Simone Weil on the gift of offering someone your whole and complete focus:
“Attention is the rarest and purest form of generosity.”

Exercise Your Right…to Workout

November 4, 2025 BackBlasts

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Lizzy, Crash Dummy, Dung Beetle, Curveball, Rooney(Carl Whipple), Lilydipper, Drum Major, Mr Jinxy, Sparkler, Pusher, Pele (Jon Lindberg), Doubtfire (Nick Bond), Shogun
FNGs: None
COUNT: 13
WARMUP:
– Easy jog around the parking lot
– Walking lunges
– Buttocks
– High knees

THE THANG:
Block 1
– Moderate-pace run, 5 minutes
– Strength circuit (5 minutes) – 20 Squats, Forearm planks (30 seconds), 10 lunges (4 count), rinse & repeat

Block 2
– Moderate-pace run, 5 minutes
– Strength circuit (5 minutes) – 10 Merkins, 15 pickle pointers, 10 Superman’s, rinse & repeat

Block 3
– Interval run (10 minutes) – run 7 light poles, walk 4
– Sprint up Baby Cardiac, jog down once

MARY: Stretch

ANNOUNCEMENTS: Convergence Saturday.

COT: The only thing that defeats democracy is apathy.

Gratitude and Recognition

October 30, 2025 BackBlasts

AO: asylum-pm
Q: Serpentine (Jason Pierce)
PAX: Drum Major, Curveball, Doubtfire (Nick Bond), Crash Dummy, Pele (Jon Lindberg), Mr Jinxy, Kung Blue, Switchhitter (Tony), Sparkler, Lizzy, Brick, High Heels, MD Hammer, Tenderfoot
FNGs: None
COUNT: 15
WARMUP:
– SSH 20 IC
– Monkey Humpers 20IC
– Baby Arm Circles 10 up, 10 down IC
– Cherry Pickers 5 IC
– Merkins 10

THE THANG:
Mosey down Hilltop Drive to the stop sign
3 x, 20 lunges – 10 each leg, 20 lbc
Mosey down the trail to the left and stop around the rock pile area
3x 20 squat jumps, 20 American hammers
Indian run on paved trail along Lakeshore Greenway, through Pryse Garden Pavilion to the round about circle
3x Rocky Balboas 10 count IC, 10 Smurf jacks IC
Mosey to bathroom area and parking near open field below the East Terrace
3 x 20 Carolina dry docks, 5 Lunge Worms toward hill
Mosey through the field and up the hills, stopping at the last hill below the overlook
10-5-25: 3 rounds
10 merkins
Run to top of hill
5 burpees
Run down
25 squats
Sprint up hill
Mosey to first stop sign on Circle Drive
Final run up Hilltop Drive to the flag

MARY:
SSH until time

ANNOUNCEMENTS:
10 year anniversary convergence 11/8
Winter location starts next week
Ruck Event
Prayers for Crankbait

COT:
Gratitude and Recognition

Thinking about my VQ, I was reminded of something we do with our family to bring us closer and to humbly remind all of us to stop, reflect and appreciate each other, and appreciate our blessings.

So, when we do sit around the table at dinner, which sways with the waves of an active family, as sports and dance and work are in motion, our family goes around the table and each person offers up what they are grateful for and then we each compliment someone at the table (not a pet) in recognition of a positive accomplishment or worthy action that the person did.

This exercise brought us closer, diffused disagreements, and drove us to think about all the blessings we have. Blessings sitting in front of us every day. It also reminded us that we are surrounded by amazing talented people. We are all remarkable in our own God given way.

Sometimes simple, sometime deep. Perhaps it was beautiful day with the sun shinning, or just that we were all together. Compliments on a well cooked healthy dinner or a Major sports or dance achievement were the norm.

As Ferris Bueller said…Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it,”

I think that is great advice on many different levels. In this case, look around, there are so many simple blessings we experience and the achievements by ourselves and our friends and loved ones that will pass us by if we fail to stop, look around, and take notice.

In that spirit, I will close with saying that I’m very grateful for F3, for Sparkler who recruited me back, and for this amazing group of men Asylum PM that welcomed me back in on a rainy day this past spring.

I also want to compliment you all. Everyone in the circle has inspired me in some way and you all are amazing men of God and it is a blessing to be with you.

God is Good All of the Time

October 25, 2025 BackBlasts

AO: asylum-daybreak
Q: Lilydipper
PAX: Swimmies (Nathan Chesney), High Heels, Crawdad (Robbi Dickens), bfarthur, Brick, Natty, Dung Beetle, Crash Dummy, Drum Major, Lizzy
FNGs: None
COUNT: 11
WARMUP: 20 Side-Straddle-Hops, Curly Stomps, 10 Rockettes, 10 Windmills, 10 Dive Bombers, 6 Twistees, 7 Pterodactyls Forward and 7 Backward.

THE THANG: Mosey up Mini-Cardiac and stop at grassy area to left of crosswalk. We will stop to do 10 Tempo Merkins.
Mosey to the top of the dragon tail. We will run down, stopping at every other light to do 5 Bobby Hurleys. We will stop when we get to the nice restrooms.
Mosey to the parking lot across the street that is close to the playground. We will stop to do 20 Hello Dollies. Mosey to the pavilion that is just east of the playground. Do 20 picnic table pull-ups, then run clockwise on sidewalk that goes toward the Caribbean parking lot but turn on sidewalk that leads to the playground. Go into playground and 20 Bench Jumps at bench. Then run back to the pavilion to repeat the process. We will do this for 10 minutes.
Mosey to the Caribbean parking lot. We will stop to do 20 American Hammers.
Mosey to serpentine sidewalk and then head east until we converge with the main trail. We will stop to do 10 Tempo Merkins.
Mosey to skunk hill. We were going to do sevens, starting with six burpees up top and one Carolina Dry Dock at the bottom of the hill. However, it was so wet that we stopped after the second run up the hill.
Mosey back to the pavilion and then to the AO Parking lot. Divide into two teams. Each team will have a Pickle Ball. This will be a relay. A man from each team runs clockwise around the parking lot but stops at buckets that will be placed on the south and north end of the parking lot. At the buckets, each man must throw the pickle ball into the bucket before he can keep running. The first shot must come from the cone that is farthest away from the bucket. If missed, the player must retrieves the ball and then shoots from the cone that is closer to the bucket. If he misses that shot he must retrieve the ball and then dunk it into the bucket. After a shot is made, the player picks the ball out of the bucket and continues running around the perimeter of the parking lot to the next bucket where he goes through the same process as with the first bucket. After making the shot at the second bucket, the player continues running around the perimeter and brings the ball back to the next man on his team for the relay. Those team members not running and shooting will run in place where the teams are gathered. The team that finishes first in the relay is the winner.
Next, we will go to the western curb of the parking lot. We will sprint to the other end of the parking lot and then Bernie Sanders back to the western curb.
Next, we will run up mini-cardiac to the cross walk, then do 20 Imperial Walkers. From there we will go again on the dragon tail, running four lights, walking two lights, and running another four lights before moseying back to the AO parking lot.
We will gather again at the western curb of the parking lot where we will sprint at 60 % pace to the other curb and back, then spring at an 80% pace to the other curb and back, and finally finish by sprinting a 100% pace there and back.

MARY: Stretches.

ANNOUNCEMENTS: Ten Year Anniversary will be at the Asylum, 7 am on Saturday, November 8. We will also have a social from 6 to 9 pm at Xul downtown on Friday, November 7.

COT:

Message: Good is Good All of the Time
Gents, Hurricane Helene hit Tennessee and North Carolina over a year ago on September 24, 2024. Over 100 people were killed by the storm in the two states. Many had homes and property devastated. I was listening to our local public broadcasting radio station several weeks ago to an interview with a man who lives in Greene County, Tennessee. His name is Frank Brough. He is 76 years old. He and his wife restored and moved into a home about 30 years ago that was built by the Sevier family in the mid-nineteenth century and which fronts the Nolichucky River. On September 24 they watched from their home as the river appeared to rise about 6 feet per hour. They made the wise decision to vacate. Friends of theirs had a home and a small church chapel in Cocke County up on a mountaintop. Frank and his wife spent the next three months at the chapel, living on air mattresses in the back of the chapel where they had a small kitchenette and the ability to cook and take care of themselves. On September 29 of 2024 they were able to see the damage to their own home. Waters had engulfed the home and risen approximately 12 ½ feet to the joists of their second floor.
What I liked so much about this public radio story was how Frank and his wife never lost faith in God through their ordeal. I also loved how the community responded to help Frank and his wife restore the home.
There is a Christian Ministry Retreat in Greene County called Longview Ranch. It is a retreat center for people of all ages but primarily children and youth. Volunteers from Longview Ranch and others in the community helped clear mud and rock out of the Frank’s house that in some areas was up to 30 inches deep. Frank is a well-spoken and educated man but he sometimes tripped up and broke into tears when he spoke of how the community responded to help him. Frank and his wife should be able to move into their home within a few months. That would be a nice Christmas gift!
I loved Frank’s answer when the interviewer, Pierce Gentry of WUOT, asked him: “What does healing after Helene mean to you?” Here is Frank’s answer:

The after Hurricane Helene thoughts are summed up essentially in the fact that God is good all of the time and all of the time God is good. He is in control. He knows our past, He knows our present, He knows our future. My wife and I live in faith, believing all things work together for good for those that love the Lord. And we will survive.
We chose to go on living, loving God, rebuilding and making it happen all over again. Trying to wear smiles when we can, and sometimes sitting in the living room crying. But it’s going to happen. It’s going to be a real home again, thanks to all of the efforts of people like Longview. And we are so thankful.
Gents, I love how we in F3 serve our community just like those volunteers from Longview Ranch served their community after Helene. I am glad the guys with the Asylum PM were able to respond to the request from the Lakeshore Conservancy to collect and remove the large amount of rocks and stones from the fields above Cardiac and Mini-Cardiac so that the Conservancy can continue their beautification efforts. Thanks to Pele for talking to the Conservancy personnel to get this coordinated and to all the F3 brothers who have helped.

Prayers:

Prayers for those impacted by Hurricane Helene and prayers of praise for those who have helped people who were impacted. Prayers for colleague of Crawdad who is coping with cancer. Prayers for mother of Dung Beetle who, after living in her home for so many years, is moving to Asheville to live with Dung Beetle’s sister. Prayers for our brother, Brick, who is dealing with many stressors at this time, including a divorce last year, a move to a new household to be closer to his children, and a new job.