Hands – Page 4 – F3 Knoxville

10 Simple Things….

January 2, 2026 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Gibbler, Double Wide, Jacob Hackney, Hands, Matlock (Bill Maddox), Suds, Tropicana, Monk
FNGs: None
COUNT: 10
WARMUP:

Side Strattle Hops
Stretching

THE THANG:

Jog to the Cloud

2 Rounds

1. Merkins with CMU 30
2. Pull Ups 10
3. Thrusters 20
4. Big Boy Sit Ups 20
5. Bear Crawl ~ 100’
6. Burpee Broad Jump ~ 100’
7. Sprint ~ 200 yds

MARY:

Pickle Pounders X 20
Monkey Humpers X 20
Superman’s X 20
40 Merkins
Boat Canoe w/ Catgut
Selected exercises from Matlock, Hands, and Gibbler

ANNOUNCEMENTS:

COT:

10 Things That Don’t Take Talent

1. Effort
2. Attitude
3. Energy
4. Body language
5. Listening
6. Preparation
7. Coachability / Teachability
8. Work ethic
9. Focus
10. Consistency

We don’t control outcomes we control inputs.

“Let us not grow weary of doing good, for in due season we will reap, if we do not give up.” — Galatians 6:9

2026.1

January 1, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), Farley
FNGs: None
COUNT: 3
WARMUP:Stretching, SSH, butt kickers and hi-knees

THE THANG:AMRAP of 5 CMU exercises for 1 minute, take a mosey ending at the cloud, 5 AMRAP body weight exercises for 1 minute, mosey again but ending at AO, repeat

MARY:Contrarily did not show

ANNOUNCEMENTS: Happy New Year! Make a goal or two for yourself.

COT:Let the Lord reveal himself to you in new and unexpected ways.

The Mick “7”

December 18, 2025 BackBlasts

AO: asylum-am
Q: Grandslam
PAX: Sawdust, P3, Hands, Pac-man, Tropicana
FNGs: None
COUNT: 6
WARMUP: 5 easy, ssh, stretching,
Hands’ agility

THE THANG:
7 poc
Burpee buy in starting at 14 -2 at each station.

3 exercises at each poc

Healthy jog between each
Covered much of the park.

61 burpees. Much groaning by the old farts.

MARY:
A few extra stretches

ANNOUNCEMENTS:
Winter Solstice hike

COT: don’t be a slave to the holiday rat race.

The Return

December 15, 2025 BackBlasts

AO: asylum-am
Q: Hands
PAX: Cat Gut (Mike Davis), Tropicana, Waffle House (Brady Greene), Matlock (Bill Maddox), Hands, Aquafina, Cinco (Scott McGuire), P3, Rainbow, Fabio (Joe Hamilton)
FNGs: None
COUNT: 10
WARMUP: SSH, froggy squats, inch worm merkins

THE THANG: Jogged up and over Baby E. On the trail, did 10 Merkins, 10 2 count American Hammers, 10 jump squats then started to run after 4 good lunges. Skipped 2 light poles and repeated the exercises. Finished at the road. Wandered around until we got to the Overlook. Partnered up and one partner ran the loop while the other did inch worm Merkins – repeat x 1. The one partner ran down the walkway and back while the other did Captain Thors. Repeat x 1. Moseyed to the pav-a-lon for table rows, calf raises and tricep dips x 2 rounds. 1 minute of walk sit.

MARY: Planks with arm raise up and under 4 x.

ANNOUNCEMENTS: Code Brown is coordinating the Winter Solstice hike. Sounds like all the details are super ironed out, just like the Donner Party.
Shovel Flag passing this Wednesday.

COT: Things I learned during the marathon process.

Just Another CMU Thrusday

November 20, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Dain Bramage, P3, TrampStamp, Matlock (Bill Maddox), Code Brown, Hands, Tropicana
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Five (5) easy :burpee: to get to the summit of Baby Everest for one (1) classic Man Maker

THE THANG:
– We grabbed our coupons and headed to the :cloud: for some AMRAP with 1 PAX being the timer. The timer carried 2 :dumbbell: to the end of the parking lot and back. The rest of the PAX cycled through heavy workouts with :cmu:

MARY: Always quite contrary, so we had no time for her

ANNOUNCEMENTS: Thanksgiving day will be an 0900 combined workout with asylum-am & asylum-pm.

COT: A better understanding of why the father ran to greet the prodigal son.