Hands – Page 8 – F3 Knoxville

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:

My Heart’s on Fire…but you’re sittin’ on my hose

June 27, 2025 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Aquafina, Gibbler, Cosmo 2, Hands, Tropicana, Sawdust, Cinco (Scott McGuire), Bunny, Rainbow, Pac-man, Hot Tub (John Muller)
FNGs: None
COUNT: 12
WARMUP:head to Pav. Rocky 7 minute warmup (almost made it to end)

THE THANG:Rocky: partner 1 does 4 corner BLIMP ladder while partner 2 runs up Steps in Philly (baby Everest)

Rocky II: partner 1 does curls and presses while partner chases the chicken 10 times back and forth shuttle sprints

Rocky III partner sprints. Body oil and frollicking in surf was optional

Rocky IV: sprint up to Siberian peak. But instead of KGB agents we had to elude a rather loud co-ed yoga/tantric class with an Emcee

MARY: played Callin Baton Rouge on way back to AOQ in honor of TRC/Crab legs

ANNOUNCEMENTS:

COT: Matthew 28: 19-20

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

Biscuit on the Bowl

June 18, 2025 BackBlasts

AO: asylum-am
Q: Charmin (John Willis)
PAX: Love’s, Cinco (Scott McGuire), Waffle House (Brady Greene), Cat Gut (Mike Davis), Double Wide, Hands, Hot Pants, Farley, Tropicana, Coco (Sam Duzan), Bunny, P3, Charmin (John Willis)
FNGs: None
COUNT: 13
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

The Pearly Ladder

June 17, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Russell Crook/Crablegs, Tropicana, Hands, Grandslam, Sawdust, Farley
FNGs: None
COUNT: 7
WARMUP:

5 EAASSYY Burpees
Lap around the parking lot
Hands Agility Drill
Cherry Pickers
Runners Stretch routine
Downward/Upward Dog
Shoulder Lubricator (Arm Circles, Front Swings, MPs, Carltons, and Rattle Drums)

THE THANG:

3 rounds
5 up downs
10 oblique mountain climbers
15 Merkins

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows
20 Hello Dollies

MARY:

Cool Down Stretches

ANNOUNCEMENTS:

Smokies game on July 10th! I will send out a separate post with instructions to HC for anyone that wants to join.

COT:

Shared message from A.D. Baxter (Chaplin from my Mom’s Hospice service) He has sent a message once a week to me and my family for over 2 years. Challenge to be more like A.D. for the folks in our lives. Check in on them long after their hardships have passed.