High-Heels – Page 4 – F3 Knoxville

3MOM

August 7, 2025 BackBlasts

AO: dogpound
Q: Madoff
PAX: Mayberry, Earmuffs (Dan Studt), Lightweight, Ribbed (Joshua Sagraves), High Heels
FNGs: None
COUNT: 6
WARMUP:
20 SSH
10 TN Rocking Chairs
10 Rockettes
Run up the hill and do 15 deep slow rail merkins
Tie my right shoe

THE THANG:
10 rounds
3 min timer EMOM
24 suitcase crunches
16 squats
8 merkins
Rest till end of 3 min time

MARY: imperial walkers, Knox Cherry pickers, ultimate stretch

ANNOUNCEMENTS: None

COT: Shared a quick story about my Daughter and my wife and how it impacted me. It was just for the pax there.

Punch in the face

August 2, 2025 BackBlasts

AO: asylum-daybreak
Q: F3 Pluto ( Hugh Nystrom)
PAX: Crawdad (Robbi Dickens), Swimmies (Nathan Chesney), Dung Beetle, Veggie (Rylen Huddy), Jumbo(Carter Dickens), CRISPR, Pac-man, Doubtfire (Nick Bond), Pusher, High Heels
FNGs: None
COUNT: 11
WARMUP: Coach Dunn stretch and life advice, SSH x 20, cherry pickers, arms , slow mosey round the parking lot .
THE THANG:
when you go to jail, your best bet to get credibility is to punch the biggest guy in the prison work yard right in the face on your first day…. The Q did this to the pax right from the start…
– Base of baby cardiac hill 5 burpees – run to top of hill and do 20 merkins – R&R 4 times
– Run from baby cardiac to base of big cardiac hill and grab rock. 20 Curls – 20 thrusters- 20 goblet squats – then run back up hill to 2nd switchback and return to bottom-R&R 3 times
– Run via the long way to cloud / playground 10 box jumps – then run to picnic tables for 10 picnic table pull ups – R&R 4 times
– Run to base of Route 66 and do ab work at every other light pole on the way up the hill. 10 big boys – 10 flutter kicks – 10 reverse pickle pounders – stop at top of hill for 10 count
– Run back to base of baby cardiac hill- the metaphor was the alpha and the omega the beginning and the end so finished with five Burpee’s run the hill with 20 merkins on top.

MARY:

ANNOUNCEMENTS:

COT: the Q gave a personal story about never taking for granted the ones you love. although you kinda had to be there to get the story… the q shared that for years, he thought that the toothbrush top on his sonicare toothbrush never got dirty because of the vibration and technology, and that unbeknownst to him his wife had been going behind his back and every three months of switching out the toothbrush attachment to keep it clean. he thought it was like magic and it just stayed clean automatically and he was grateful when he found out that she had been doing this for all those years. never take them for granted always share your love.

Shady Tour de Asylum

July 29, 2025 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Abacus, Welch’s, Lizzy, High Heels, Title IX (Christian Prescott), Honeydew, Pele (Jon Lindberg), Rooney(Carl Whipple), Pusher, Serpentine (Jason Pierce), CRISPR, Curveball, Mr Jinxy
FNGs: None
COUNT: 14
WARMUP:

15 side straddle hops in cadence
5 cherry pickers
10 baby arm circles each way
Little of this and that
10 rockettes
5 burpees

THE THANG:

Mosey to shady spot down by stop sign that leads up to AO
Run to tree and back before each exercise below:
20 merkins
30 squats
40 LBCs

Mosey to parking lot of winter flag spot, if not crowded and shady
Karaoke down and back and each exercise after lap:
20 lunges (each leg)
30 Dry Docks
40 Flutter kicks

Mosey up to Coliseum shady area in the middle
Skip to other tree and run back then do each exercise below
20 shoulder taps (each arm is 1)
30 Bobby Hurleys
40 Heels to Heaven

Quick stop at Admin Bldg stairs for 30 heel raises all together.

Still time hit hilly shady spot down from AO
Run up hill and back then do exercises below
20 Major Merkins
30 Big Boys
40 Hello Dollys

Run up Summit, down stairs by the AO flag and back up the summit a 2nd time before meeting at the flag.

MARY:

Back to AO for some stretching and broga.

Ended with 5 slow De-motivators.

ANNOUNCEMENTS:

May get Asylum PM Fantasy Football going again, reach out to Drum Major for details

COT:

“He who conquers himself is the mightiest warrior.” — Confucius

Too often we focus on successes others can see or congratulate us on, when the mastery of ones self if the true test of success. It entails gaining control over one’s impulses, emotions, and desires. It means facing inner demons, doubts, and fears with unwavering resolve. It is the commitment to personal growth, self-discipline, and the pursuit of a higher self.

If that sounds scary and hard, that’s because it is both. But if done leads to a state of inner peace, wisdom, and resilience.
It is very easy to give in to your sense of worth being based on what others think or can see. Only you will know your true standing in life.

If you are lying to yourself you will know that before anyone else even has a clue.

The Consequence of June 24th

June 24, 2025 BackBlasts

AO: asylum-pm
Q: Curveball
PAX: Brick, Pele (Jon Lindberg), Lizzy, Lilydipper, Mr Jinxy, CRISPR, Crash Dummy, High Heels, Doubtfire (Nick Bond), Tenderfoot, Rooney (Carl Whipple), Curveball
FNGs: None
COUNT: 12
WARMUP:
SSH (Side Straddle Hops) – 25 IC
Arm Circles (Forward/Backward) – 10 each direction IC
Cherry Pickers – 10 IC
– Run halfway to Greenway.
Imperial Walkers – 15 IC
Slow Merkins – 10 IC
Plank Jacks – 15 IC

THE THANG:
Down to Lyons View Greenway. 1st light pole Route 66 Burpees.

Into woods. – Gauntlet Workouts
LBCs <-----------------------> Squats
Diamond Merkins <-----------------------> Flutters
Lunges <-----------------------> Wide Merkins

Three shaded stations making way back to flag.

Station 0: Core Crusher
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

Station 1: Upper Body
10 Merkins
10 Dips (on curb/bench)
10 Carolina Dry Docks

Station 3: Legs
15 Squats
10 Jump Squats or Air Chair Hold (30 sec)
10 Lunges (each leg)
10 Calf Raises at staircase

MARY:
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

ANNOUNCEMENTS:
June 26th 5:45PM Asylum PM
– Brick will be passing the AOQ flag to Crash Dummy

COT:
How does June 24th matter when it comes to the Declaration of Independence?
Here’s a basic rundown of it.
June 7th – Richard Henry Lee of Virginia presented initial resolution for independence.
June 11th – foundations for the document were laid
June 11th – Committee of Five. Adams, Franklin, Jefferson, Roger Sherman, Robert R Livingston. Jefferson chosen to draft Declaration
June 28th – Presented to Congress.
Congress debated and revised it between July 1st and the 4th.
Formally adopted by Congress on July 2nd.
The www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Continental+Congress&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccNegQIExA… voted to declare independence from Great Britain on July 2, 1776.

The delegates then spent the next two days revising and finalizing the text of the www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Declaration+of+Independence&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccN…. This final, approved version was officially adopted on July 4th.

So, on June 24th, 1776, the Committee of Five, appointed on June 11th, was likely engaged in the process of drafting the Declaration of Independence, which was presented to Congress later that week. No specific significant event directly linked to the Declaration of Independence is recorded as occurring on that particular day.

However, the critical activities related to the Declaration leading up to July 4th were the drafting by the Committee of Five, the presentation to Congress, and the subsequent debates and revisions. Without this work done by our forefathers, significant events would not have followed.

June 24th is important because even though the efforts of that day are not recorded or celebrated, they were essential in process that became independence for America. Don’t ever think your work and preparation, even though they aren’t seen by others, aren’t significant.

Sharpen That Saw

June 21, 2025 BackBlasts

AO: asylum-daybreak
Q: Lilydipper
PAX: Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Jumbo(Carter Dickens), Mr Jinxy, Pele (Jon Lindberg), High Heels, Dain Bramage (Will Olson), Waffle House (Brady Greene), Crash Dummy, CRISPR, Brick
FNGs: None
COUNT: 12
WARMUP: 2 laps round parking lot with running on longest sides and Bernie Sanders on shorter sides of the lot. 25 Side-Straddle-Hops. Curly Stomps, 10 Windmills, 5 Inch Worms, 7 Pterodactyls Forward and Backward, 7 Twistees, 7 Tennessee Rocking Chairs, Little of This and That.

THE THANG: Mosey to Caribbean parking lot. We will stop to do 10 Imperial Walkers.
Mosey East on Serpentine Trail to where it intersects with Park Perimeter Trail. We will stop to do 20 American Hammers.
Mosey South on Trail to Dock by river. We will stop to do 20 Merkins and 20 Squats.
Mosey south on trail and then mosey to trail where it heads to Bros Bowl. We will stop to do 15 Hello Dollies twice on the way.
Mosey to Muscle Beach. We will stop to do one 20 rep set of any exercise unit at the beach.
Mosey to soccer field and then sprint across soccer field, stopping twice to do 10 Merkins each stop on the way.
Go to trail that is south of soccer field. We will run 4 lights and walk 2 lights, repeating the pattern until we reach the area that branches out and has the peer nearby.
We will go to rock pile where each man will grab CMU weight rock. We will do the following exercises with rocks
20 Overhead Presses
–
20 Curls
–
20 Rows
–
20 Chest Thrusts
–
Mosey to Big Baseball Pavilion. We will stop to do 20 Picnic Table Pull-ups and 20 Bench Dips.
Mosey to artificial turf field for a game of kickball.
Mosey uphill to circle in park roadway. We will stop to do 20 Rocky Balboas.
Mosey to parking lot below Caribbean. We will to stop to do 20 Flutter Kicks.
Mosey to the Caribbean and stand at the grassy area up top. One man shall kick the kickball down Pickett’s Charge and then all of us will run after the ball to see who gets to it first. Next, another brother shall kick the ball further down Pickett’s charge and we will race to the ball. We will do this one more time.
Mosey to the parking lot with the nice restrooms. Bear crawl four parking spaces and then lunge four parking spaces, repeating the pattern to then end of the parking lot.
Mosey to AO. We will sprint from one end of the parking lot to the other and then sprint back.

MARY: Stretches.

ANNOUNCEMENTS: Passing of the shovel lag at the Asylum PM AO from Brick to Crash Dummy will occur this Thursday, June 26 at the 5:45 pm workout. Our brother, Lizzy, gets married today! Our brother, Steam is gonna have a Little Steam! The baby is due in February.

COT: Message
Sharpening the Saw

Psalms 127:2 – It is vain for you to rise up early, to sit up late, to eat the bread of sorrows: for so he giveth his beloved sleep.
We tend to be busy men. There are some lazy people in this world but when I look among you guys it is the opposite. In fact, I would think an issue for each one of us is that we frequently get into trouble for having too many activities and obligations on our plate.

Sometimes when I get worried and stressed out from taking on too much, my wife, Jan, reminds me of one of the good ol country sayings of her father, Dorlan Grimes. He says, “You gotta sharpen the saw.” If any of you use a chain saw or any other type of saw you know that if you don’t stop now and then to sharpen it, the saw doesn’t cut well. It is ineffective. That country saying has great wisdom in it. We become ineffective ourselves if we do not take time to rest, to relax and just sit in God’s glory. God has given us Sabbath because he knows what is good for us. Gents, take time to rest. We work hard, but as Crawdad says, after our workouts, “Boys, let’s get The Reward!”

Prayer Requests:
Pray for Lizzy as his stepfather may not be here on this earth much longer, yet Lizzy has his wedding this very day. Prayers for MD Hammer whose mother passed away recently. Prayers for Unibráu (Nick Robinson) and his health. Prayer’s for my wife, Jan, who is suffering from shingles on her face and near her eye. Pray that the shingles do not get in her eye.