F3 Pluto ( Hugh Nystrom) – Page 4

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.

Billy Strings Roulette 2.0

July 9, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Cinco (Scott McGuire), Matlock (Bill Maddox), Coco (Sam Duzan), F3 Pluto ( Hugh Nystrom), Hands, Waffle House (Brady Greene), Cat Gut (Mike Davis), Tropicana, Aquafina, Pac-man, Cosmo 2
FNGs: None
COUNT: 12
WARMUP:

Easy up/downs
SSH
Lap around the parking lot
Agility drills
Cherry pickers
Runners stretch
UpDown Dog
Shoulder Lubricator

THE THANG:

Billy Strings Roulette 2.0. Work until the random song ends and then move stations

Station One (Muscle Beach):

AMPRAP
– 10 Pull-ups
– 20 Step-ups or box jumps
– 30 Big Bois

Song played – While I’m waiting here

Station Two (Poets Amphitheatre):

5 up/down tuck jumps – bottom
15 Dirkins – Tier 1
15 Irkins – Tier 2
15 Up/downs – Tier 3

Song played – Gild the Lilly

Station Three (New Playground Pavilon):

AMRAP
– 15 table rows
– 15 squat jumps
– 15 V-ups
– 30 Toe Merkins

Song Played – I’d like to be a train

Station Four (Muscle Beach):

Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Song Played – In Hiding (Pearl Jam cover)

MARY: Nope

ANNOUNCEMENTS:

Smokey’s game tomorrow night and convergence this weekend!

COT:

Serenity Prayer

“God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.

of bloody noses and men in weird hats

July 7, 2025 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana, Charmin (John Willis), bluebird, F3 Pluto ( Hugh Nystrom), Code Brown, Gibbler, Rugby
FNGs: None
COUNT: 8
WARMUP: waited for Charmin’s truck to settle down

THE THANG: to the left and away we went..
Topics included Mason’s, Shriners and Elks Lodges. But sadly no mention of classic 90s country song “Bobby Ann Mason”

Then Charmin caught a stray forearm shiv straight to the beak from Cinco as they passed by us.

Im not sure what was more disturbing….the bloody nose or learning that Tropicana carries wet wipes in his ruck

MARY: took terms stanching the flow

ANNOUNCEMENTS:

COT: CatGut had a great. Sucks for you guys that missed

Slow Down

July 2, 2025 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), P3, Cat Gut (Mike Davis), Tropicana, Cinco (Scott McGuire), Hot Tub (John Muller), TRC/Crab legs, Bunny, F3 Pluto ( Hugh Nystrom), Gibbler, Hands, @Archie, @Coco, @Medicine Woman, @Aquafina, @Medicine Woman
FNGs: 1 @Medicine Woman
COUNT: 16
WARMUP: legs and chest and arms

THE THANG: 4 laps of with merkins and jump squats and flutter kicks. Go 1/2 speed and go slow at loop. Mosey to pavalon and do 4 rounds of Bulgarian squats and shoulder taps at 1/2 normal speed. Abs of box cutters and side crunches and pickle pounders and Georgia cheerleaders. Mosey back and stopped to do 5 squats at each light pole.

MARY: mixed in as usual

ANNOUNCEMENTS: legs last Q in Knoxville is coming soon.

COT: slow down.

Fear Not

June 30, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Waffle House (Brady Greene), Cinco (Scott McGuire), Cat Gut (Mike Davis), Bunny, Aquafina, Pac-man, F3 Pluto ( Hugh Nystrom), Hands
FNGs: None
COUNT: 8 + 1 Runner
WARMUP:

5 Easy up-downs
SSH
Lap around the parking lot
Agility Drill
Cherry Pickers
Runners Stretch Sequence
Down/Up Dog
Tempo Merkins
Shoulder Lubricator (Arm Circles, Michael Phelps, Front Swings, Carltons, Rattle Drums)

THE THANG:

Mosey to the Overlook

With a partner – split reps however you choose

Station 1 – Overlook
30 Man-makers
One works on man-makers, while parter does LBC’s

Station 2 – Steps of the Asylum
100 toe merkins
One partner works, one partner does Big Bois

Station 3 – Far point
50 Iron Mikes
One partner works, while other partner holds plank

Station 4 – Top of Everest
Each partner takes a trip down Everest and back up. While partner runs, other partner does Superman’s

Station 5 – Entrance to Asylum Road
80 merkins
One partner works, other partner does Hello Dollies

Station 6 – Near point
100 Air Squats
One partner works, other partner does flutter kicks

MARY: P3 style stretching

ANNOUNCEMENTS:

Smokies Game on July 10th!

Congrats to Cinco (Scott McGuire)! He recently found out he will be a grandfather.

COT:

Fear Not. Here is the link to the video I spoke about: