Hands – Page 6 – F3 Knoxville

Don’t cut me there doc

August 27, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Matlock (Bill Maddox), Aquafina, P3, Pac-man, Tropicana, Bunny, Fabio (Joe Hamilton), Hands, Hot Tub (John Muller), Waffle House (Brady Greene), Cosmo 2, Tramp Stamp
FNGs: None
COUNT: 14
It’s widely agreed that the mark of a good Q is the pressing need to put your shirt directly into the washer because you can’t have it sitting around anywhere all wet and smelling like that. We know this now; this is not a new experience to any PAX.

Today was not such a Q. If Hands hadn’t been training for a marathon he could have just driven straight to work, put a white coat on, and started delivering babies. Cinco (Scott McGuire) picked a rock that was approximately 27% of his body weight, and he still didn’t sweat, except for when we talked about the possibility of getting a chunk of his junk removed at the dermatologist.

Speaking of Matlock (Bill Maddox) , we all play along with the fiction he’s cultivated – that a day like today, without one single step if running or even a SSH, is his kind of day – but I’ve seen him sprint, and I know the truth. Matlock is a gazelle and today was a disappointment for him.

Shoulder Blasters, stretchies, the Carlton. No mailbag, just the area surrounding a melanoma removed and some doctors orders to not run. Merkins and Big Boys followed by rock work, over and over. ATMs to finish up, because my weekend starts tomorrow. Off to see Wham-o (Charlie Greene) .

A fine morning indeed to be out there with you guys. It felt great, lack of running notwithstanding.

Faith can look a lot like abundant joy.

Go get naked for your dermatologist.

Baptized in Muddy Waters

August 13, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Aquafina, Gibbler, Cosmo 2, Cat Gut (Mike Davis), Waffle House (Brady Greene), Hands, Cinco (Scott McGuire), Matlock (Bill Maddox), Grandslam, Tropicana, Hot Tub (John Muller), Pac-man, Tecmo
FNGs: None
COUNT: 14
WARMUP:

Easssy up downs
Lap around the parking lot
Hands agility drills
SSH
Cherry Pickers
Abe V’s
Runners Stretch sequence
Shoulder lubricator

THE THANG:

Pavilon

After each round:
Lunge down
No Bear Crawl across (audible due to the mud!)
Burpee broad jump back

3 rounds
15 Dirkins
15 Table Rows
15 gas pumpers
50 Toe Merkins
– repeat sequence above

3 rounds
15 Irkins
15 table rows
15 V-ups
15 Up/downs
– run (2) laps after each round

MARY:

Some cool down stretching

ANNOUNCEMENTS:

Dad Camp this weekend!

COT:

“If we want hell, if we want heaven, they are ours. That’s how love works… God says yes, we can have what we want, because love wins.” – Rob Bell

Muscle Beach Circuit

August 6, 2025 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Gibbler, Aquafina, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Fabio (Joe Hamilton), Hot Tub (John Muller), Pac-man, Waffle House (Brady Greene), Hands, White Belt
FNGs: None
COUNT: 13
WARMUP:

Warm-Up
• Side-Straddle Hops – 25 IC
• Misc Stretching – 10
• Arm Circles – 10 forward / 10 backward
• Tia Fighters – 10 IC
• Merkins – 10 IC
• Mosey to Muscle Beach (approx. 1/2 mile jog.)

Note: Equipment staged ahead of time — heavy bag, sand buckets, CMUs, tire, etc.

THE THANG:

???? Main Thang – “Muscle Beach Circuit”

Format: AMRAP at each station. Attempted 2 full rounds.

Stations:
1. Heavy Bag Run
• Bear-hug carry ~40 yards and back
1. Sand Bucket Shrug Walk
• Farmer carry with shoulder shrugs every 5 steps
1. Push-ups on CMUs
• Chest deep; slow controlled reps
1. Tire Throw
• Forward or overhead toss – hustle to retrieve, repeat
1. Tire Carry
• Lift and carry tire overhead 40yds and back.
1. Burpee Lunges
• 1 burpee → 2 walking lunges → repeat
1. Pull-ups
• 10 Reps

???? Recovery lap: After both rounds, jog the “Toilet Bowl Loop” (~ 1/4 mile)

COT:

???? Circle of Trust (COT) Devotional – “Ehyeh Asher Ehyeh”

“I Am Who I Am” – Exodus 3:14

In a world full of instability and change, God introduces Himself with a name that declares eternity, consistency, and presence.
• He is not “I was” or “I will be”—He is.
• God doesn’t evolve, fade, or adjust based on culture or circumstances.
• Just as He led Israel through the wilderness, He leads us today—unchanged in character, unshaken in power.

music.apple.com/us/album/battle-belongs/1530003982?i=1530003983

Small space sweat

August 1, 2025 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Rainbow, Aquafina, Cinco (Scott McGuire), Hands, Pac-man, Double Wide, Coco (Sam Duzan), Cat Gut (Mike Davis)
FNGs: None
COUNT: 9
WARMUP:SSH, Abe’s, cherry pickers, mericans, stretches, Rockies, Bernie’s, skips, shuffles

THE THANG: To the cloud
Turkish Get-ups
Plank variations -2 min
Peter Parkers – 10
Surrenders – 20
Mountain Climbers – 30
Jackknife – 20
Catalina wine mixer 10

2 rounds.

Last set of Turkish Get-ups

MARY:
Always enjoy Mary
Stretch these old bones

ANNOUNCEMENTS:
Dad camp

COT: Vit G
Gratitude is essential to a joyful life.

The Hot One

July 28, 2025 BackBlasts

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Sawdust, Waffle House (Brady Greene), Cinco (Scott McGuire), Farley, Double Wide, Hands, bluebird, F3 Pluto ( Hugh Nystrom), Grandslam, Aquafina, Bunny, Pac-man, Code Brown, Charmin (John Willis)
FNGs: None
COUNT: 17 total for the Pic.
WARMUP: Little disclaimer and some ss hops on the 4ct followed by some tie fighters while circled up. Left the circle and headed to a corner of the parking lot to continue warming up. Did Tempo Merkins there, then butt kicked to the next corner. Windmills there and side shuffled to corner 3. We did some LBC’s in corner 3 and (Q fail) did super mario’s which I called high knees to the next. Did Mtn Climbers at corner 4 then off for a mosey

THE THANG: Mosey’d to the cloud for our first stop. Easy enough did 11’s with box jumps and table rows as our exercises. Double Wide and Waffle House were borderline professional in speed and form.
Had the choice of Merkins or Abs, and Farley spoke up and was dying for abs, so abs we did. Mosey’d to Circus Max for 3 Round ladder of Round 1 25 4ct flutters then a lap Round 2 did flutters and added 4ct LBC’s then a lap Round 3 Did those two plus 25 4ct Hello D’s and one final lap.
Lucky us, still had time for some Merkins so headed to the Toilet Bowl for 20 merkins together then a clock wise jaunt around the bowl. Did 20 more merkins then fell victim to the clock.
Headed back via circus max and ran into the ruckers. Passed them on our way to the pavilion and then bear crawled up the last bit of walkway to the ticket office. Time to circle up and get in a few tempo squats before we ran out of time.

MARY: a few tempo squats

ANNOUNCEMENTS: No

COT: Just a quick reminder about surrounding yourself with Godly men who will hold you accountable. Challenge to pick a partner out of the COT to have lunch with this week. Grow your relationships with each other.