F3 Pluto ( Hugh Nystrom) – Page 5

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

Like Cheese and Fine Wine

May 27, 2025 BackBlasts

AO: asylum-pm
Q: Curveball
PAX: Lilydipper, Brick, Lizzy, Drum Major, Mr Jinxy, Crash Dummy, Serpentine (Jason Pierce), Pele (Jon Lindberg), Sparkler, Doubtfire (Nick Bond), Rooney(Carl Whipple), F3 Pluto ( Hugh Nystrom), Curveball, Crankbait
FNGs: None
COUNT: 14
WARMUP:
1. Side Straddle Hops (Jumping Jacks)
2. Forward Fold
3. Imperial Walkers.
4. Windmills
5. Arm Circles

THE THANG:
Find Rock Pile. Everyone get one.
Do first listed exercise to rep count. Then run to cone (25 yds) and back. Same exercise same count again. Then to cone and back. Same exercise same count again. Then to cone and back. Same exercise same count again. While waiting for the six, do AMRAP of second listed exercise. After six finishes all 4 sets of exercises, all PAX do third exercise in cadence to rep count.
So, first exercise 4 times with Rocks, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 30 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats – Dips
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters.

Back to flag. Exercise then run short loop (20-30 second mosey)
1. Squats – 25 reps
2. Merkins – 20 reps
3. Lunges (10 each leg) – 20 reps
4. Plank Jacks – 30 reps
5. Big Boy Sit-Ups – 20 reps
6. Burpees – 10 reps

MARY:
30 second stretch.

ANNOUNCEMENTS:
T-Claps for Sparkler and his work done for Hardship Hill.

PRAYERS:
For Drum Major’s wife and all of the family after the passing of her brother.
For Convoy’s brother who is in need.
For all the F3 Brothers battling stressful situations.
And for those prayers held in our hearts.

COT:
One Fine Day in the Middle of the Night

Ladies and gentleman skinny and scout
I’ll tell you a tale I know nothing about
The admission is free so pay at the door
Now pull out a chair and sit on the floor

On one bright day in the middle of the night
Two dead boys got up to fight
Back to back they faced each other
Drew their swords and shot each other

The blind man came to see fair play
The mute man came to shout hooray
The deaf policeman heard the noise
And came to stop those two dead boys

He lived on the corner in the middle of the block
In a two story house on a vacant lot
A man with no legs came walking by
And kicked the lawman in his thigh

He crashed through a wall without making a sound
Into a dry creek bed and suddenly drowned
A long black hearse came to cart him away
But he ran for his life and is still gone today

I watched from the corner of the table
The only eyewitness to facts of my fable
If you doubt my lies are true
Just ask the blind man, he saw it too

Embrace the Nonsense. It makes life a lot of fun.

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!

Private School Math

May 15, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: F3 Pluto ( Hugh Nystrom), Hands, Grandslam, Tropicana
FNGs: None
COUNT: 5
WARMUP:

5 easy updowns
SSH
Lap around the parking lot
Cherry Pickers
Runners Stretch
Downward Dog
Tempo Merkins
Shoulder warm-up

THE THANG:

Top of cardiac
– partner one down to first turn – 12 burpees
– Parter two – holds plank
Switch, repeat

– parter one down to 2nd turn – 8 burpees
– Partner two – Flutter Kicks
Switch, repeat

– partner one down to bottom – 6 burpees
– Partner two – Big bois
switch, repeat

Mosey towards route 66

11s – every other light post Merkins
11s – every other light post jump squats
Route 132

Bottom of Everest – 10 Burpees buy in, then run to top

MARY:

Box Cutters
Freddie Mercuries
Hello Dollies

ANNOUNCEMENTS:

Hardship Hill this weekend. Asylum PM is looking for more folks! Pluto may lead a workout next week with a tribute to “The Red Bandana”.

COT:

Tribute to my Aunt with message to not let the Devil trick you into thinking that your misfortune is God’s doing. God allows us to go through hard times to make us stronger.

A always B be G getting up

May 14, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cinco (Scott McGuire), Rainbow, Matlock (Bill Maddox), Hands, Charmin (John Willis), Cosmo 2, F3 Pluto ( Hugh Nystrom), Kentucky, Love’s, Pac-man, Fabio (Joe Hamilton), Steak Knives (F3 Cape Fear)
FNGs: None
COUNT: 13
Were it not for the presence of a most welcome visitor I might have forgotten the disclaimer, so thank you Steak Knives (F3 Cape Fear) . I will repeat the disclaimer here in case anybody missed it this morning:
-F3 is not responsible for your injuries; Charmin (John Willis) is.
-Asylum is the first and longest continually operating F3 AO in the continental United States, and is statistically comprised of the best looking Pax
-The Q Source is an ongoing collaboration between Matlock (Bill Maddox), Cosmo 2, edited for clarity by @Tecmo. It is Asylum’s gift to F3 Nation.

Disclaimer out of the way, we warmed up with an appropriate pre-birthday Q number of SSHs. Steak Knives (F3 Cape Fear) got the Junk Science to take back to the fine men of Wilmington NC, may they all enjoy 10 more years. Shoulders blasted, some light stretching.

Like all my attempts to be like Double Wide, I couldn’t quite measure up, but we sprinted and walked down the winding path and route 66ed our way back, Sweep Or Be Swept. I hope my future grandchildren appreciate all the getups I did for them.

ATMs to finish, as is only right.

For the BOM I thought about three friends of mine and their experiences of faith – not having any and wishing they did; having some for a time and then rejecting it; and having it land on them through a disaster, and being brought to life by it. Prayed for Paul’s procedure today, and for Cinco (Scott McGuire)’s road trip. And for my friend Carol.

What a pleasure to be out in it with you guys this morning. Thank you!