F3 Pluto ( Hugh Nystrom) – Page 8

Tour de Pavilion

February 15, 2025 BackBlasts

AO: asylum-daybreak
Q: Steam
PAX: Brick, Pele (Jon Lindberg), Lulu (Greg Huddy), Veggie (Rylen Huddy), F3 Pluto ( Hugh Nystrom), Fruit of the Loom (F3 Tallahassee), CRISPR, Lilydipper, Mr Jinxy, Honeydew, lebowski
FNGs: None
COUNT: 12
WARMUP
– SSH: 25×4
– Squat: 12×4
– Merkin: 12×4
– Rockette: 12×4
– BAC (F): 12×4
– BAC (B): 12×4

THE THANG
5 rounds of the following to start – 10 reps each
– Incline Merkins
– Dips
– Table Pull-Ups
– Step-Ups/Box Jumps
– Run to the gate and back

Begin the Tour de Pavilion

New(ish) Pavilion (NP)
– Xs: Incline Merkins, Decline Merkins, Table Pull-Ups
– 15 reps each / 1 count
Marble Pavilion (MP)
– Xs: American Hammers, Heels 2 Heaven, LBCs
– 15×4 reps each
Pitstop at the Bros Bowl
– Run up to the top
– 15 down/up merkins
– Run to the Muscle Beach pavilion
Muscle Beach Pavilion (MBP)
– Xs: Box Jumps/Step Ups, Diamond incline merkins, elevated claf-raises
– 15 reps each / 1 count
Tower Playground Pavilion (TPP)
– Xs: Squats, Imperial Walkers, Dips
– 15 reps each / 1 count

Mosey back to the Big Pavilion – but with an Asylum PM classic: the battle buddy mosey
– Share 1 thing that was good in your week
– Share 1 thing that was challenging/tough in your week

MARY
– 1 more round of the initial workout (10 reps of incline merkins, dips, table pull-ups, and box jumps/ste-ups)
– Core 4: 25×4 of the following core Xs
– Flutter Kicks
– American Hammers
– LBCs
– Freddie Mercuries
– ATMs
– 15×4 shoulder taps
– 10×4 slow merkins
– 10 merkins OYO
– SWS (Stretching With Steam)

ANNOUNCEMENTS
– Check the announcements channel for regional updates, the Send Me newsletter, and Beyond The COT podcast updates
– New formatting for Send Me – you’ll hear more about this over the coming weeks leading to March

COT
Say You’re About It – Be About It
Here are the highlights from the Word today. danhenson.substack.com/p/f3-word-11525.

– We’re here to challenge and encourage each other, work hard, and push each other to be better men for ourselves, our families, our friends, and our spheres of influence.
– My hope is that when you show up to an F3 workout (wherever that might be), you are challenged and encouraged in your Fitness Fellowship and Faith. Just as Paul encouraged Titus in leading by example in speech, conduct, and work – we should do the same thing with each other.
– Cut out the negativity, complaining, putting down others, inappropriate and over the line mumblechatter – we don’t have time for that garbage and it’s exhausting. We’re here to work hard together + maximize the time we have during a workout (45 minutes, 60 minutes, whatever).
– Our environment and surroundings should not dictate or character, conduct, and discipline, or the ability to work hard.
– The same methodology applies to the mission of F3: to plant grow and serve small workout groups for men for the invigoration of male community leadership. If we say that we’re about that mission – let’s be about that mission.
– If we say we’re about this life of High Impact Manhood – let’s be about it. Our wives, families, friends, and communities we are a part of need us to be.
– Be challenged and encouraged that you have it what it takes to be the HIM you were called to be – with the guidance of God and the help of each other. Get after it brother. Iron Sharpens Iron!

Quaddy Toddy

February 1, 2025 BackBlasts

AO: asylum-daybreak
Q: Lilydipper , High Heels, Snitch (Cory Beilharz )
PAX: Swimmies (Nathan Chesney), lebowski, CRISPR, Waffle House (Brady Greene), Choir Boy, Drum Major, Tropicana, Kentucky, Crash Dummy, Mr Jinxy, F3 Pluto ( Hugh Nystrom), Lulu (Greg Huddy), Patty Melt (Parker Greene), Tenderfoot, Pele (Jon Lindberg), Lizzy, Veggie (Rylen Huddy)
FNGs: None
COUNT: 20
WARMUP: 25 SSH, 15 Abe Bogota, 10 Cherry Pickers, 20 Grady Corns, 10 Baby Arm Circles Forward and 10 Backward, 10 Tempo Merkins, 10 Tempo Squats, 10 Mountain Climbers, Michael Phelps, then, from one curb in parking lot to other: Super Marios, Butt Kickers, High Knees, Sprint, then Bernie half way up Mini Cardiac and Sprint the Rest.

THE THANG: Mosey back down mini-cardiac and then run north, east, and south around the outside edge of the parking lot to the gate and then pavilion.

We will do the following exercises:
– 25 Calve Raises while wall sitting
– 10 Merkins
– 10 BBS
– 25 Side Straddle Hops
– 5 Burpees
Then run to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:
– 25 Calve Raises during Wall Sit
– 10 Diamond Merkins
– 20 Hello Dollies
– 25 Side Straddle Hops
– 5 Burpees

Then run again to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:

– 25 Calve Raises with Wall Sit
– 10 Wide Merkins
– 20 Flutter Kicks
– 25 Plank Jacks
– 5 Burpees

Run same route to Mini Cardiac but stop at bottom and then run same route to Pavilion.

Next exercises:

25 Calve Raises with Wall Sit, 10 Merkins, 20 Gas Pumps, 25 Mountain Climbers, 5 Burpees

Mosey straight to entry to AO Parking Lot. We will do 10 Squat Jumps.

Mosey to north end of parking lot near Pickett’s Charge. We will Bear Crawl to first large parking lot light, Bernie Sanders to second parking lot light, and sprint to curb. Next, we will do 15 American Hammers.

Mosey to west end of Caribbean Parking Lot. We will run Candy Canes, stopping at every other island to do the first exercise. Those finishing exercises first at the sixth island sweep everyone back to start. Then we do same thing with next listed exercise. Here are the exercises:

– 10 Lunges
– 10 Iron Mikes
– 10 Imperial Walkers

Mosey to pavilion by the AO. We will do 20 Incline Merkins on Picnic Tables.

Mosey toward the gate. Pick up CMU Weight Boulders. We will do first exercise with boulders, then sprint to other end of parking lot and back. Then, do next exercise. Sprint to other end of parking lot and back again. After the third exercise put the boulders back and go to AO area. Here are the exercises:

– 20 Overhead Presses
– 20 Curls
– 20 Rows

MARY: Stretches

ANNOUNCEMENTS: Hot Toddy Breakfast immediately after workout.

COT:

Message: Thoughts for 2025:
1. Lose yourself and focus on God and others. In so doing you will find who God intends you to be.
2. Consider these words from James 1 2-4: “Consider it pure joy, my brothers whenever you face trials of many kinds because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking of anything.
3. If you find you are anxious remember that anxiety is normal, it impacts all of us. But, know that God is there for you and will help you handle your trials. Give your anxiety to God.

Prayers:

Pray for Lizzy’s father-in-law, Ralph who has both cancer and dementia. Pray for his family members who are caring for them that they may have love and patience during a very difficult time. Pray for those impacted by the recent plane crashes.

The Twelve Beat Downs of Christmas

December 28, 2024 BackBlasts

AO: asylum-daybreak
Q: Kodak (Charlotte Metro (S) Weasel Shaker)
PAX: F3 Pluto ( Hugh Nystrom), Unibráu (Nick Robinson), Pele (Jon Lindberg), High Heels, CRISPR, Steam, Choir Boy, Hands, SlideRule (Stephen Sloan), Brick, Pusher, Honeydew, Cart Girl (John Sadler) (Chatt, TN), Lilydipper, Suds, Backdraw, Protractor (Drew Sloan)
FNGs: 1 Protractor (Drew Sloan)
COUNT: 18
WARMUP: Run around the AO Parking Lot, Side Straddle Hops

THE THANG: Very quick warmup (side straddle hops, some quick stretching).

1. In COT parking lot – Day 1 – 1 Manmaker
Day 2 – 2 Burpees, 1 suicide (half way and back, all the way and back) w/ 5 squats

2. At Amplitheater
Day 3 – 3 Heels to Heaven, 2 Burpees, 1 short lap
Day 4 – 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 long lap

3. At nearby Playground
Day 5 – 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 6 – 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 minute hang on bar (or plank if prefer)

4. At soccer field
Day 7 – 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 8 – 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Suicide (just running)

5. At Pickett’s
Day 9 – 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 10 – 10 Russian Twists, 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Run and Bear Crawl up to the Overlook

6. Back at COT
Day 11 – 11 Squats, 10 Russian Twists, 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 12 – 12 Big Boy Sit-ups, 11 Squats, 10 Russian Twists, 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 sprint up that damn hill.

MARY: We were done, baby!

ANNOUNCEMENTS: Polar Bear Plunge on January 1, Smokies Convergence on January 4, Hot Toddy Triple Q on January 11

COT: We get caught up in “the things” of Christmas and focus on those things we want in our lives. Remember that “the thing” we really need to focus on is our relationship with God.

Prayers for all during this Holiday Season.

12 Days of an Asylum Christmas

December 27, 2024 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: P3, Hot Tub (John Muller), Cat Gut (Mike Davis), Breaststroke (Will Duncan), Matlock (Bill Maddox), Cinco (Scott McGuire), Gibbler, Hands, Cosmo 2, F3 Pluto ( Hugh Nystrom), Shotgun, Tecmo
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Tempo Merkins
– Stretching (Including Wayne Dunn Wisdom)
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings (Not TN Rockin’ Chairs)

THE THANG:
12 Days of an Asylum Christmas:
1. [Partridge in a Pear Tree] Squat Thruster
2. [Turtle Doves] Big Boys
3. [French Hens] Cosmic Pickle Pounders
4. [Calling Birds] Monkey Humpers (4-Ct.)
5. [Gold Rings] Man Makers
6. [Geese a Laying] Sumo Squats
7. [Swans a Swimming] Hello Dolly
8. [Maids a Milking] Gas Pumpers
9. [Ladies Dancing] Dancing Bears (4-Ct.)
10. [Lords a Leaping] Jump Squats
11. [Pipers Piping] Lt. Dans
12. [Drummers Drumming] Alt. Shoulder Taps (4-Ct.)

MARY: She was there in spirit, but we didn’t have time for her.

ANNOUNCEMENTS: 51 weeks until the next Winter Solstice Hike.

COT:
C.S. Lewis spoke at length about Joy in his book Surprised by Joy

Luke 2:10 – But the angel said to them, “Do not be afraid; for behold, I bring you good news of great joy which will be for all people.”

Happiness & pleasure are fleeting and do not sustain. Joy however is deep in our souls. It comes from knowing the Almighty and His Love for Us. That does not mean that every path will be flat & wide. But carrying this Joy in our hearts will help us weather any storm.

You Can’t Take That Away From Me

December 21, 2024 BackBlasts

AO: asylum-daybreak
Q: Lilydipper
PAX: Lulu (Greg Huddy), F3 Pluto ( Hugh Nystrom), Crawdad (Robbi Dickens), Swimmies (Nathan Chesney), Pele (Jon Lindberg), Cart Girl (John Sadler) (Chatt, TN), Brick, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Choir Boy, Pusher, Mr Jinxy, Snap Glove (Sean Selos), Beaker (Manny Selos)
FNGs: 2 Snap Glove (Sean Selos), Beaker (Manny Selos)
COUNT: 15
WARMUP: Run Around the Parking Lot, 20 Side-Straddle Hops, Curly Stomps, 10 Imperial Walkers, 10 Windmills, 10 Tempo Merkins, 10 Tempo Squats, 5 Baby Arm Circles Forward and Backward, 5 Pterodactyls Forward and Backward.

THE THANG: Mosey up Mini Cardiac and to the benches by the trail before going downhill. From this point we will do the following: Do 20 Bench Lifts, run to first curve, do 20 Hello Dollies and run back; Do 20 Bench Lifts, run to second curve, do 20 Hello Dollies and run back; Do 20 Bench Lifts, run to 3rd curve, do 20 Hello Dollies and run back. The Clydesdales will sweep rabbits to 3rd curve after they finish the 3rd set of Bench Lifts.
Next, we will continue south on trail and do Nickel, Dime, Quarters. We will do these past the dock area. Once past the dock area we will mosey on the trail until it curves west. We will then resume with the nickel dime quarters until we reach pavilion that is near muscle beach. Here are the exercises:
Merkins
–
Jump Squats
–
Freddie Mercuries
–
Mosey to Muscle Beach. Each man chooses two different exercise machines to do 25 reps with. After finishing, do Baby Crunches until all men have finished.
Mosey to parking lot by the soccer fields. We will go clockwise around the parking lot twice. The first time around we will sprint to one crosswalk, then walk to the next, continuing that pattern around the circle. The second time around we will Bernie Sanders to one crosswalk, then walk to the next, continuing the pattern around the circle.
Mosey to the Bidet. We will run clockwise around the inner circle, stopping at the benches to do 20 Decline Merkins. After arriving back down, those finishing first do Baby Crunches until the six arrives.
Mosey to the Caribean. We will go to the west end. From there we will sprint to the east end but stop at every island to do 2 Burpees.
Mosey toward AO parking lot but stop to get CMU weight rock by the entryway. We will do 25 Overhead Presses.
Mosey to AO.

ANNOUNCEMENTS: Polar Bear Plunge on January 1, Smokies Convergence on January 4, Hot Toddy Triple Q at Asylum on January 11.

COT:
Prayers
Prayers for our brother, Sparkler, as he will be getting treatment for Prostate Cancer. Prayers for people traveling at Christmas like Crawdad and Jumbo who head toward Texas today. Prayers for those who are lamenting or suffering this Christmas. Prayers for us that we may be HIMs, keep an eye out for those who are suffering, and be an encouraging spirit for them.
Message

They Can’t Take That Away from Me
2024 was a year of loss and destruction for many people out in East Tennessee and Western North Carolina due to the almost unimaginable flooding and disaster caused by Hurricane Helene. It was horrific to see people losing their homes, their cars, their furnishings, and much of the belongings that they had saved for a lifetime.
As I approach retirement, I couldn’t help but think, “What if that was me?” Jan and I have saved part of our earnings each year through our working years, putting it in good ol IRAs. As we approach retirement we feel that we have enough savings to get by on. But what if that savings were to go away? What if our economy goes downhill and our stock market plummets? What if we lose our assets and home through some unforeseen disaster? Events like Hurricane Helene show us just how possible that can be.
There is a song that has come to my mind quite a few times related to all this. Some of you guys may know that song by Ira and George Gershwin called “They Can’t Take That Away From Me.”
Some of the lines go like this”
The way you wear your hat
The way you sip your tea
The memory of all that
No, no, they can’t take that away from me
The way your smile just beams
The way you sing off-key
The way you haunt my dreams
No, no, they can’t take that away from me.

Those are all things that money can’t buy. I guess that’s why the song has stuck in my mind. If I lost all my assets, what would I have? How about you guys? If you lost your possessions, what would you have? For me, I would still have the love of my wife and children. I would still be able go to my church and see my church family. As for tithing’s, 10% of nothing is nothing, so that would be fine! I would still get to see you brothers in F3. This incredible bond and experience we have is Free 99, baby! And, I would still have my Lord above. In fact, if they were to take everything I have and lay my head down in a guillotine, I might be shaking in my boots and crying my eyes out but I would still have my Lord above.

I encourage you to think about and ponder what “THEY”, that ubiquitous word for disaster in scenarios like we are talking about, can’t take away from you. As for me, I would hope I could survive disasters knowing that there are some things that money can’t buy, some things worth so much more than money or even earthly existence, some things they cannot take away from me.