Jumbo – F3 Knoxville

12 Beatdownz of Christmas

December 27, 2025 BackBlasts

AO: asylum-daybreak
Q: Kodak (Charlotte Metro (S) Weasel Shaker)
PAX: Brick, Crash Dummy, Kodak (Charlotte Metro (S) Weasel Shaker), Dain Bramage, UGA, CatGut, Jumbo, Crawdad, Waffle House, Drum Major
FNGs: None
COUNT: 10
WARMUP: Like instant coffee, the Terrible Rotten Very Bad Workout started with a jolt- no hellos, none of that touchy-feely stuff. We ran. Not far, but kinda fast. Fortunately no one broke a hamstring. Loops around to the playground for some SSH, Walkers and others. Then we opened the mailbox and discovered Santa had left the PAX a love, letter detailing . . .

THE THANG: The 12 Beatdownz.

Here’s the list-

12 WWII Sit-ups
11 Squats (in cadence)
10 Ukrainian Hammers (in cadence)
9 Carolina Dry Docks
8 Imperial Walkers (in cadence)
7 LBCs (in cadence)
6 SSH (in cadence)
5 ‘Mericans
4 Jump Squats
3 Heels to Heaven (in cadence)
2 Burpees
1 Manmaker/Special

Here’s how it actually works-

Days 1 & 2 – mosey to COT Lot. For the 1 of Day 2, run a 3 level suicide (light, light and far side) with 5 squats at the base each time.

Days 3 & 4 – mosey to the Bowl. For the 1 of Day 4, run a Long Lap

Days 5 & 6 – short mosey to the playground. For the 1 of Day 6 – 1 minute hang (EC if you want to add in pull-ups. No one did).

Days 7 & 8 – short mosey to the other side of the soccer field. For the 1 of Day 8, run a 4 level suicide (18 yrd box, midfield, 18 yrd box, end line) with 10 of any exercise (dealer’s choice) at the base each time.

Note- possible that the Q messed up a bit and called the suicide early and so made everyone run the field backwards as punishment. That’s what happens when you are on the Naughty List.

Days 9 & 10 – mosey to the field (the Q sad that it’s not cold and muddy) For the 1 of Day 10, run up Pickett’s, bear crawl each of the hills and, just for fun, Crawl Bear the middle one. (FYI – that last part REALLY sucked, even the Q kinda regretted it).

Take a beat and look for sunrise

Day 11 – everyone faces out and looks at the pre-dawn beauty while exercising.

Day 12 – mosey back to COT area (high-fives to the family of 5 (kids looked to be ages 4 – 9 or so) out for a family workout). For the final beatdown, sprint up that hill!

Clock struck 7:59 am on the dot at the 6 got to the top of the hill. Mosey on down for COT.

MARY: None. She wasn’t invited. Don’t know what y’all got going on up here in Knoxville inviting women to your workouts …

ANNOUNCEMENTS: I think some idiots are going to go jump in really cold water outdoors in the middle of winter.

COT: Some of the greatest works of Christ on Earth involved healing the sick and the lame. YHC grew up seeing the sick, blind and lame as “others” in need of a good doctor. That’s not right. The lame aren’t “others”, they are us. We all are broken and we all need God’s help to be made whole. Some of us just keep our infirmities hidden on the inside.

EMOM’s & AMRAP

July 31, 2024 BackBlasts

AO: asylum-am
Q: Double Wide
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, Tropicana, Woodpecker, Warby, Red Card, Jumbo, Tecmo, Button Fly, Flintstone, , Cataract
FNGs: 1 Cataract
COUNT: 17
WARMUP:
SSH
This & that
Mike Phelps
Cherry picker
Rocky Balboa
Down & Back

THE THANG:
To the Cloud
EMOM 5 min and 1 bonus min of 12 burpees
Up Baby Everest & back

AMRAP 15 min
5 burpees
10 side lunges
15 hand release mercs
20 hot seats
25 Superman’s
30 Bonnie Blair’s
35 LBC
40 bunny hops
Run lap around double parking lots

EMOM 3 mins of 6 to 8 Mountain Climbers? uh nope, Iron Man? uh no, Man Makers! that’s it.

MARY:

ANNOUNCEMENTS:
Dad Camp final day to sign up

COT:
Don’t fear the hard work and hard choices

Pre Workday Beatdown

June 12, 2023 Drum Major

THE SCENE: Cooler morning, partly cloudy. Very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 windmills

10 baby arm circles each way

Little bit of this and that

5 burpees

THA-THANG:

Mosey to the Caribbean:

Circling fully around doing exercises listed starting at 5 and then adding 1 each island going around the full circle.

Bobby Hurleys
Big Boys
Merkins
Squats
Flutter Kicks
Plank Jacks

Head back towards AO and everyone grab a coupon and gather around the flag. Do 25 together of each exercise:

Overhead press
Rows
Squats
Curls

Head to Pavilion. Do 11s, 7s, 5s, whatever needed for time. Exercises are table pullups in pavilion and step ups/jump ups at the playground.

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Recently came back from a long road trip seeing the country, it was something I have long wanted to do and hoped at least one kid would be interested enough to do it also. This was something my parents never did with me and I wanted to be better and give a bit to my kids that my parents didn’t give to me. I also am getting no younger and didn’t want to run out of time by saying I will get there eventually.

Basically my message is close to something I shared with the PM group before heading out on this trip, but just to pick something this summer you have long wanted to do, whether it be a trip some thing local, or even something you wanted to try and do it. Answer the challenge this summer and do it. Share it with your kids or a loved one if you can and just do it. Don’t wait.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lakeshore workday was following this workout. Dragon boat race coming up on 6/17

SPC James Ames Workout

June 6, 2023 Soot

THE SCENE: Perfect weather for a beatdown. Not too cool, not too warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Lil’ Baby Arm Circle, ‘Round Towns, ‘Round the Worlds, Temp Merkins, Tempo Squats
THA-THANG:
Mosey over to Amphitheater for some fun.
10s- Derkins and Rows

Mosey to the bridge for 7s- Burpees and Lunges

Bear Crawls across the bridge and Slowsey over to the Big Ball to knock out 17 Big Ball Pull-ups.

Hit some Route 66 Merkins back to the Fountains.

MARY:
6 Minutes of Mary at the East Tennessee Veterans Memorial in honor of fallen East Tennessee service members

COUNT-OFF & NAME-O-RAMA
17!
Swanson, Huffy, Cyclops (FNG), Typo (FNG), Cry Baby, G-6, Mickey, Kermit, Stacks, Jumbo, Magic Mic, Singlet, Grapefruit, Postman, Wedding Singer, Soot
CIRCLE OF TRUST/BOM:
Proverbs 18:14; 2 Corinthians 4:7-10

MOLESKIN:
Veteran’s are twice as likely to end their own lives compared to their civilian counterparts. Roughly 17 veterans take their life every day. As HIMs, we are called to reach out to those who are suffering. As Christians, we have a hope that surpasses all understanding.
If you are a veteran struggling with how to cope, reach out to a trusted HIM and seek help immediately https://www.veteranscrisisline.net/

Listen

May 27, 2023 Lillydipper

THE SCENE: Partly cloudy, temps in upper 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Burpees, 10 Cherry Pickers, 10 Rocking Chairs, 10 Gas Pumps, 7 Twistees, 7 Pterodactyls Forward, 7 Pterodactyls Backward, Little of This and That

THA-THANG:

Mosey to Pavilion. We will do Elevens starting with 10 Picnic Table Pull-ups and 1 Step up.

Mosey to beginning of Cardiac via the batting cage area. We will run uphill stopping at the following areas to do the following exercises:

First Corner: 20 American Hammers (4 ct)
Second Corner: 20 Hello Dollies (4 ct)
Third Corner: 20 Flutter Kicks (4 ct)
Benches: 20 Bench Dips.
Rinse and Repeat

Mosey to the top of the Dragon Tail. We will run down the trail and past the restrooms until we get to the roadway. We will stop every five lights to do 10 Merkins.

Mosey to the Caribbean. There will be cones place at every other island. There is a list of exercises below. We will do a candy cane run around the parking lot, stopping at every cone to do the first exercise listed. This will continue until the end of the candy cane. However, the first man who completes the exercise at the top of the candy cane (where two cones are placed together) will sweep all men back to the start. Then we will do the same but with the next exercise on the list. Here are the exercises:

Bear Crawl for 10 paces
Broad jump forward 5 times
Lunge backwards 10 paces

Next we Gentleman’s Mosey to the street, then run up Pickett’s Charge. Those getting there first circle back to the six encourage them up the hill.

From the Coliseum we will run counterclockwise around the loop. We will stop at 3 o’clock, 12o’clock and 9 o’clock to do the the listed exercise. The first man to complete the listed exercise sweeps all men back to 6 o’clock. Here is the exercise: 20 Carolina Dry Docks at 3, up and down stairs at 12, and 20 Carolina Dry Docks at 9.

Mosey toward Haslam Rock. Stop to gaze at the best sunrise in America. Then mosey to AO.

MARY:
Abdominals.
COUNT-OFF & NAME-O-RAMA
12 Men, no FNGs. We had Eliza, who calls his home Shamrock, working out with us this morning.
CIRCLE OF TRUST/BOM:

James 1:19 : My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry.

I think it is the tendency of us men to want to fix things. That can be good when it comes to repairing your home. But it can be bad when it comes to hearing someone who needs to talk or helping those in mental pain. Perhaps our desire to “fix it” is why men are often accused of not listening as well as women. Someone shares their sorrows with us and we want to fix it, to make it right. It is difficult to listen to the cries and tribulations of others. Knowing the other is hurting, we may be too quick to give advice that the sufferer has already heard before. We don’t like it that the other is in pain – it disturbs our own world and we want to make that world right, smooth and non-painful. So we dole out the advice without fully listening.

Here’s some advice when someone needs to talk or comes to you in mental pain: LISTEN. Be there for that sufferer. Frankly, sometimes there is no worldly solution. Life can hurt and sometimes there is no answer other than “Live and Let God.”

Here’s a quote from the theologian, Henri Nouwen, that I think is quite apropos:

When we honestly ask ourselves which person in our lives mean the most to us, we often find that it is those who, instead of giving advice, solutions, or cures, have chosen rather to share our pain and touch our wounds with a warm and tender hand. The friend who can be silent with us in a moment of despair or confusion, who can stay with us in an hour of grief and bereavement, who can tolerate not knowing, not curing, not healing and face with us the reality of our powerlessness, that is a friend who cares.

True listening is a skill that all of us need to learn. It can hurt to truly listen to someone who is hurting because we suffer too. But, in so doing, aren’t we becoming more like Christ or God would want us to be, taking on the wounds of our fellow humans?

MOLESKIN:
Prayers for our Veterans with praise for them serving our country; prayer of praise for the good news about Matlock’s nephew, John, who had successful brain surgery; prayers for those traveling, including high school students like Snitch’s daughter who will be traveling to Colorado to a Christian based camp there; prayers for Sparkler’s father-in-law who is critically ill.
ANNOUNCEMENTS:

There is a flag posting ceremony at the Veterans Cemetery across Lyon’s Bend starting at 8:30 this morning. Men are invited to join the Boy Scouts who will be posting the flags for the veterans. Some of us will also be going to Hardship Hill today to help set up obstacles. The race is Monday. On Saturday, June 10, we will have a workday here at the Asylum to help beautify this wonderful park. Drum Major set up this service opportunity up for us. On June 17, F3 and FIA will contribute to the KARM Dragon Boat Festival. And, registration in now open for FORG3, a F3 brotherhood event that will occur in September.