Lizzy – Page 16 – F3 Knoxville

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.

Every Man Lives…

July 26, 2025 BackBlasts

AO: asylum-daybreak
Q: Crash Dummy
PAX: Drum Major, Mr Jinxy, CRISPR, Lizzy, Swimmies (Nathan Chesney), Ike, Kung Blue, F3 Pluto ( Hugh Nystrom), Farley, Dain Bramage (Will Olson), Power Supply, Almond Joy
FNGs: None
COUNT: 13
WARMUP: Motivators – 5, Cherry Pickers – 10, Tempo Squats – 10, Baby Arm Circles FWD – 10, BKWD – 10. Stretching. Running the perimeter of the parking lot x2.

THE THANG: 1st POC: Path to Pavillion. Pick up a rock. Tempo bicep curls (negatives) – 10 reps x3. Alternate to tempo triceps extensions x3
2nd POC: Pavillion. Everything in cadence. X3. Bench Pullups – 10 reps. Dips – 15-20 reps.
3rd POC: Run to the Caribbean parking lot. Battle buddy. Wheel Barrell ½ way down. Switch. Bear Crawls and lunge walks to the end.
4th POC: Bros Bowl. Run to the top. 25 Decline Merkins. Run to the bottom. 25 Big Boys. Run to the top. 25 Incline Merkins. Run to the bottom. 50 LBCs.
5th POC: Run to the rocks at Pickett’s Charge. Grab a rock. Tempo Goblet Squats 20 Reps. Rock Swings 25 reps. Devil’s Press. 10 reps each hand.
6th POC: Coliseum to allow our two (2) Downrangers (Power Supply & Almond Joy) to get a mighty fine view of the best AO in America!

MARY: None

ANNOUNCEMENTS: Marine Corp Mud run on 9/27/25 – Maryville, TN.

COT: Confucius — ‘We have two lives, and the second begins when we realize we only have one.’

You v You Junior

July 23, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, Crawlspace, Dumpster Dive (Brad Burnette), Pool Boy (Jacob Thress), slappy, Inconceivable, Snaggletooth (Elijah Tafao), Honeydew, Lizzy, Drano, Streisand
FNGs: 1 Streisand
COUNT: 12
WARMUP:
1. Grady Corns slow
2. Tempo Squats
3. Twisties
4. Hairy Rockettes
5. Cherry pickers and lower back stretches

THE THANG:
Mosey to the coupon pile, grab a CMU

Bring around to the front long stretch and start the following with a lap down and back, and two burpees in between;

50 Bench press -> Lap and 2 burpees
45 Heavy squats
40 SSH
35 Curls
30 Dips on the block
25 OHP
20 Lawnmower Pulls (10 each arm)
15 Thrusters
10 Burpees
5 Blockees

Rack em

Played a 2 inning game of wiffleball in the Circle Lot.

COT:
Today’s Encouragement…

Thank you guys for being here. It really matters that you made the choice to get up, show up and be here at this place and time. If you didn’t do that, there would be zero connection. And I think that connection is the whole point to our existence. It’s why we were created. To have relationship.

“I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.” – Jesus teaching us something about being connected to him, from John 15:5

I’ve become more aware of this throughout my life. Much of life’s struggle and pain is magnified when I’m isolated.

I find that there is healing when I stay connected to God, through his word and truth about who I am. Through prayer and bringing myself to him. All my thoughts, my joys, my fears.

With others, in community. When we share, listen, and offer support, we can help carry one another’s burdens.

And when we do that, we can better connect our minds and bodies. We can have all the right information, know the rights and wrongs and the goods and bads, but until we learn to process and connect with what’s happened in our bodies, we are going to find ourselves stuck in those cycles and continue to open those old wounds.

I want to leave you with this too; there is not a sin you can commit or have committed in your past present or future that hasn’t already been covered by the blood and sacrifice of Jesus Christ.

Mucho Chesto + Heavy Dora

July 14, 2025 BackBlasts

AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Dog Bite, Lizzy, Snaggletooth (Elijah Tafao), Waxjob, Crawlspace, Dumpster Dive, Mermaid, Caveman, Anchorman, Stitch, Drano
FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Squawkers, Tempo Merkins/Mtn Climbers, LBAC, Cherry Pickers, stretches, mosey to pavilion

THE THANG:
1. Mucho Chesto: 50/2 rounds with lap parking lot between

2. CMU (together as group): 5 movements: 20 each of calf raises, lunges, GM, kettle swings, OHP (2 rounds, 1 lap to end of parking lot in between rounds, rabbits hold heavy gore)

3. Heavy Dora (groups of 3): 50 blockees, 100 thrusters, 200 curls, 300 squats, 1 partner farmer carry to tree and back, when partner 1 gets there partner 2 rifle carries to tree while partner 3 continues heavy movement – audible for time

MARY: back stretches (thanks Caveman)

ANNOUNCEMENTS: 3rd F tomorrow info in channel, flag pass at F3 RoCo, check Slack channels for details

COT: How do you handle disappointment? Who do you talk to about what’s going on your life? Vulnerability especially to our wives is not an inconvenience to be avoided but the path to growing in mental/emotional health, relationships (especially marriage), and faith. “When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways. For now we see in a mirror dimly, but then face to face. Now I know in part; then I shall know fully, even as I have been fully known. So now faith, hope, and love abide, these three; but the greatest of these is love.”
‭‭1 Corinthians‬ ‭13‬:‭1‬-‭13‬ ‭ESV‬‬

Rogue pp route

July 1, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Flower Pot, Lizzy, Drano, Eliza
FNGs: None
COUNT: 4

THE THANG:we rucked the greenway route. Ran into a couple people and a pitbull

COT: thanks for sticking around in F3. Appreciate your commitment and your friendship