Lizzy – Page 7 – F3 Knoxville

[halls-otb] Circuit City

January 8, 2026 BackBlasts

AO: halls-otb
Q: Mountain Ice
PAX: Z-Pack, Mr.May, Sam, Mic Drop, Brick, Lizzy
FNGs: None
COUNT: 5
WARMUP:
SSH
Thai fighters +1
Downward Cobra
Runners stretch
Etc.

THE THANG:
Circuit work:
2 rounds 1 min on/30 sec off
– Single arm deadlift (45lbs Jerry can)
– Ruck rows
– Kettlebell swings
– Sandbag front squats
– 2 cmu rope plows
After 2 rounds completed, mosey to JW parking lot. Mobility and core work. Move from one end of parking lot to other side then complete core exercise.
High skips, deep lunge walks, karaokes both ways. Squats, flutter kicks, H2H, outlaws both ways.
Mosey back to AO

MARY:
Parking lot Bro-ga

ANNOUNCEMENTS:
Quadruple Q at asylum-daybreak this Saturday
Hike to remember this Saturday w/ 5.11
Goruck & Mountain Man events in April

COT:
Most guys think they have a motivation problem.
They do not. They have a starting problem.
Motivation shows up after you begin, not before.
It is a byproduct of action, not the fuel for it.
Waiting to feel ready is like waiting for traffic to clear before merging. It never happens.

Cold runs, hot garages, rain-soaked walks, dark mornings. These are not obstacles. They are the training.
Anyone can move when it is seventy-two degrees and life is calm. But when the elements push back, you are no longer just training your body.
You are training your standards. You are teaching yourself that you do not need perfect conditions to keep your word.
That lesson carries far beyond fitness.

-Dad Day Co.

10x

December 30, 2025 BackBlasts

AO: asylum-pm
Q: Swanson
PAX: Pele (Jon Lindberg), Mr Jinxy, Lizzy, CRISPR, Dain Bramage, Lilydipper, Crash Dummy, Shotgun
FNGs: None
COUNT: 9
WARMUP:
– Baby Arm Circles – 10 ea way
– Michael Phelps
– Squat & Reach – 10
– SSH – 20

THE THANG:
10 ea
– Hello Dolly (4 count)
– Merkins
– BBS
– Plank Shoulder Taps
– Flutter Kicks
– Mountain Climbers
– Jump Squats
– LCRC
– Burpee
– Mucho Leggo

Hill run, Pax remove one exercise and repeat.

Ring of fire with goblet squats (with weights) or Merkins

MARY:
10 heals to heavy
Boat/Canoe

ANNOUNCEMENTS:
Polar Plunge
– 10:30am Starbucks at Northshore/Pellissippi
– 12:00pm at Y in Townsend

COT:
Listen to your body. Persevere when you can. Rest when you need!

[genesis] Danger Zone

December 29, 2025 BackBlasts

AO: genesis
Q: Single (Ryan Chambers)
PAX: Mountain Ice, Lizzy
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, Bend and Reach, Willy Mays Hays, This N That

THE THANG:
2 rounds of Each

20 KB swings
20 KB goblet squats
20 KB reverse Lunge
20 KB single arm OHP

15 SB Floor Press
15 SB Rowes
15 SB Dead Lifts

10 SB step ups
10 SB Shoulder 2 Shoulder press
10 SB over head Flutter Kicks 4ct

MARY: Finished off with some heavy SB and KB farmers carry’s, SB tosses and Broad Jumps

ANNOUNCEMENTS: See Slack

COT: Spoke about the last chapter of a source and the ending of it The most important thing is to always lead with love.

1st Annual Asylum PM Gift Exchange

December 17, 2025 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Curveball, Pele (Jon Lindberg), Lilydipper, Lizzy, Switchhitter (Tony), Doubtfire (Nick Bond), Rooney(Carl Whipple), Mr Jinxy, Crash Dummy, Gridiron
FNGs: None
COUNT: 11
WARMUP:

🔥 Warm-Up (5 minutes)

All exercises IC (In Cadence), 10–15 reps each:

Side Straddle Hops
Imperial Walkers
Windmills
Arm Circles (forward/backward)
Toy Soldiers

THE THANG:

🏋️ Main Workout (30 minutes total)

🔁 Round 1: 10 Minutes – “Santa’s Sleigh Push”

AMRAP (As Many Rounds As Possible):

Run and get rocks and return

10 Merkins
15 Curls
20 LBCs
15 Goblet squats
10 Overhead presses
Stay in place or use a small loop if available. Push hard!

🎁 Gift Exchange Break #1 (5 minutes)

*5 Burpees if gift gets stolen

🔁 Round 2: 10 Minutes – “12 Days of Christmas”

Perform like the song:

1. 1 Burpee

2. 2 Squats

3. 3 Merkins

4. 4 LBCs

5. 5 Side Straddle Hops

6. 6 Lunges (each leg)

7. 7 Mountain Climbers

8. 8 Big Boy Sit-ups

9. 9 Plank Jacks

10. 10 SSHs

11. 11 Shoulder Taps

12. 12 Star Jumps

Go up the ladder cumulatively (1, then 2+1, then 3+2+1, etc.)

🎁 Gift Exchange Break #1 (5 minutes)

*5 Burpees if gift gets stolen

🔁 Round 3: 10 Minutes – “Reindeer Games”

Lineup at end of parking lot.

High knees to other end and jog back
Karaoke looking one way all the way down and then back
Buttkickers down and jog back
Bernie down and sprint back
Rinse and repeat as needed for time, mix in last gift exchange, if needed

MARY:

ANNOUNCEMENTS:

Polar Bear Plunge – 1/1

COT:

🎄 1. The Gift of Presence Over Presents
Theme: Rediscovering the value of time and attention in a season of materialism.
Quote: “The best present is being present.”
Story Idea: These gifts tonight are good and all, but the companionship, laughs and hanging out with you all was the best part. Remember that as you head into spending more time among family and friends.

Eliza’s 41!

December 12, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Skidmark, Ribbed (Joshua Sagraves), Crawlspace, Drano, Free Fall, Honeydew, Dumpster Dive, Anchorman, Bed Wetter, Stitch, Mermaid, MacGruber, Blindside, Base Salary, slappy, Gringo, Pool Boy, Flower Pot, Lizzy, Slim Reaper
FNGs: None
COUNT: 21
WARMUP: SSH MNC GRADY CORN

THE THANG: GRAB A BLOCK, run to statue retrieve a bday card for Eliza, read it aloud and perform the exercises. Rinse and repeat.

Soundtrack: Boy Band Friday

ANNOUNCEMENTS: none

COT: community is our design. Going it alone sucks.

Ecclesiastes 4:9-12

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.