Lizzy – Page 8 – F3 Knoxville

54 Card Pickup

December 10, 2025 BackBlasts

AO: shamrock
Q: Drano
PAX: Lizzy, Stitch, Anchorman, Mermaid, slappy, Dain Bramage, Dumpster Dive, Pool Boy
FNGs: None
COUNT: 9
WARMUP:
– SSH (15) IC
– Baby arm circles (15) IC
– Imperial Walkers (15) IC
– Air Squats (15) Tempo
THE THANG:
❤️ – 10
Clubs – 15
♠️ – 20
♦️ – 25

2 – Merkins
3 – Burpees
4 – Mtn. Climbers
5 – Squats
6 – Lunges
7 – Carolina Dry Docks
8 – Plank (60 seconds)
9 – Big Boys
10 – SSH
J – Flutters (2 count)
Q – Iron Mikes
K – Shoulder Taps (2 count)
A – Parking lot lap
Joker – 2 minute wall sit

MARY:
PAX LED

ANNOUNCEMENTS:
2nd F this Thursday for lunch. Check 2nd F channel
Smokies Convergence in January
Hot Toddy Q coming up at the Asylum
Prayers for Free Fall

COT:
Jesus said, “Do not work for the food that perishes, but for the food that endures to eternal life (John 6:27, ESV)”
I often spend so much time working and worrying for food that perishes. Yet, I will spend such a short amount of time on intentional behaviors and thoughts that lead to eternal life. This is skewed. While I need to work for food, I need to apply a more intentional amount of time to prayer, study, community, and service.

Rucking with Ring

December 9, 2025 BackBlasts

AO: shamruck
Q: Drano
PAX: Lizzy, Mermaid, Eliza, Honeydew, The Situation
FNGs: None
COUNT: 6
WARMUP:
Nada

THE THANG:
Rucking through Gulfwood

MARY:
Men don’t need it

ANNOUNCEMENTS:
Pray for Eliza’s uncle, Roger. He is at some final stages of life and it’s not been an easy process for him or Eliza’s mother.

COT:
In John 6:27 Jesus says, “Do not work for the food that perishes, but for the food that endures to eternal life (ESV). This thought made me wonder how much time I give to bread that perishes as opposed to bread that endures to eternal life. I focus on money a lot in my life. Some out of necessity, and some out of idolatry and poor budgeting. I need to rearrange my system of finances to align more with this passage. To prioritize spiritual food over food that perishes.

Six Seeeeeeeeeven 🤲

December 3, 2025 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Mermaid, Anchorman, Eliza, Honeydew, Pool Boy (Jacob Thress), Stitch, slappy, Lizzy
FNGs: None
COUNT: 9
WARMUP:
Motivator x 6
Cherry Pickers x 7
Baby Arm circles x 6 / 7
Walk-out Merkins x 6
Windmills x 7

THE THANG:
3 rounds of the following:

Seesaw lunges on the left x 6
Seesaw lunges on the right x 6
Curl to overhead press with CMU (4 count) x 7
Army carry CMU

Single leg CMU rows (4 count) on the left x 6
Single leg CMU rows (4 count) on the right x 6
CMU goblet squat (4 count) x 7
Farmer carry CMU

CMU merkins with a pull thru x 6 for each arm
Dips (4 count) x 7
30 second Apollo Ono
Run a lap

MARY: no time for any of that

ANNOUNCEMENTS: praise report for Anchorman’s nephew.

COT: my struggles with faith. Basically, I’m a heathen.

Tour de Parking Lots

November 29, 2025 BackBlasts

AO: asylum-daybreak
Q: Pele (Jon Lindberg)
PAX: Lilydipper, Crawdad (Robbi Dickens), High Heels, Pusher, Lizzy, Cat Gut (Mike Davis), Jumbo(Carter Dickens), CRISPR, Dain Bramage, Waffle House (Brady Greene), Serpentine (Jason Pierce), Pele (Jon Lindberg), Inconceivable, MegaWatt
FNGs: None
COUNT: 14
WARMUP:
-5-ct Motivators
– 10 Windmills (4-ct IC)
-10 Grady Corns (4-ct IC)
– 10 Bolt 45s (15 top ½ squats, 15 bottom ½ squats, 15 full squats)
– 10 Mountain Climbers (4-ct IC)
– Orphan Annies
THE THANG:
MOSEY up Baby Cardiac to parking lot on the left. WELSH DRAGON (4-ct Bear crawl + 1 Merkin, rinse and repeat w/ same # of bear crawls but adding 1 merkin until you get to 10.)

MOSEY to parking lot across street.
– EVOLUTION OF MAN: 10-ct BEAR CRAWL, 20-CT LUNGE, then run to end.
MOSEY TO PARKING LOT across street. AIKEN LEGS: 20 Split Jacks (10 right/left), 20 squats, 20 Jump Squats, 20 lunges R&R
MOSEY through the small parking lot where we park. Just a fly by to check it off the list. 10 SSH.
MOSEY to nice parking lot by bathrooms.
– TOTEM POLE. Do all the exercises, run to cone, do 10 SSH, and run back. Do all the exercises minus the first one, R&R until done.
10x Prisoner Get Ups
9x Dive Bombers
8x American Hammers (4-ct)
7x Carolina Dry Docks
6x Imperial SQUAT Walkers (4-ct)
5x Mountain Climbers (4-ct)
4x Froggy Jumps
3x Overhead Claps
2x Bobby Hurleys
1x NAMASTE
MOSEY back to AO parking lot
FOUR CORNERS ESCALATOR (UP AND DOWN), all single ct
1st corner (RUN): 10 SMURF JACKS
2nd corner (KARAOLE LEFT): 10 SMURF JACKS, 20 PLANK JACKS (single count)
3rd Corner (BERNIE): 10 SMURF JACKS, 20 PLANK JACKS, 30 Seal Claps
4th corner (KARAOKE RIGHT): 10 SMURF JACKS, 20 PLANK JACKS, 30 Seal Claps, 40 ROCKY BALBOAS
1st corner (RUN): 40 ROCKY BALBOAS, 30 Seal Claps, 20 PLANK JACKS, 10 SMURF JACKS
2nd corner (KARAOKE LEFT): 30 Seal Claps, 20 PLANK JACKS, 10 SMURF JACKS
3rd corner (BERNIE): 20 PLANK JACKS, 10 SMURF JACKS
4th corner (KARAOKE RIGHT): 10 SMURF JACKS
MARY:
A quick set of American hammers and Boat/Canoe to honor Catgut
ANNOUNCEMENTS: Polar Bear Plunge coming up Jan 1!

COT: The Minister at my church was recently discussing how he often spends time this time of year answering questions from people asking him how they would deal with family members over the holidays, given the deep social and political divides in this county, and he would ask them two questions:

1. Do you want to still have a relationship with these people while whatever is causing the disagreement is going on, and when it is over?
2. Do you feel obligated, or is it a necessity in your life, to attend every fight to which you are invited?

If the answer to #1 is NO, then feel free to attend the fight, but understand that your relationship may be permanently damaged. If the answer is YES, then you might want to DECLINE to attend every fight to which you are invited and preserve that relationship rather than engage in a confrontation that you likely cannot win.

Shortly after I heard this advice, I found myself listening to a wonderful song by Joni Mitchell called BOTH SIDES NOW that gave me a new outlook that could help me avoid attending all the fights I’m invited to. Here is how the first part of it goes:

So the clouds when she looked at them at one time in her life were fanciful images and innocent dreams, but then later in life she looked at them differently. They were a nuisance, a distraction, things to dread and avoid, if possible. At the end of the verse, after looking at clouds all her life, she admits she doesn’t know clouds at all.

The song goes on for two more verses that talk about LOVE and LIFE with a similar pattern; an innocent, optimistic impression of them followed by a more cynical opinion, and ending with an admission that she doesn’t really know what LOVE and LIFE are all about, just like the CLOUDS.

So I’m trying to take this to heart and be more like Joni Mitchell and admit that I don’t know as much about stuff as I think, and that there are many perspectives and points of view of everyday objects like clouds, and most of the time there is no wrong or right answer. It depends on our perspective, life experiences, and simple opinion. And if I recognize those uncertainties, AND the fact that the opinions of others are coming from their own frame of reference that also might evolve and change, as mine have, I feel less obligated to ATTEND THOSE FIGHTS that the pastor spoke of, and choose Harmony over Division. Because, as the Great Joni Mitchell wrote, even after 53 years, maybe I really don’t know everything about these things after all.

The Benefits of Being Thanksful

November 27, 2025 BackBlasts

AO: asylum-pm
Q: Lilydipper
PAX: Mr Jinxy, Dain Bramage, MD Hammer, CRISPR, Pele (Jon Lindberg), Code Brown, Pusher, Doubtfire (Nick Bond), Lizzy, Franzia, Joshua Foster, Rooney(Carl Whipple), Drum Major
FNGs: None
COUNT: 14
WARMUP: 20 Side Straddle Hops, 10 Windmills, Curly Stomps,10 Tennessee Rocking Chairs, 7 Twistees, 10 Imperial Walkers, 5 Pterodactyls Forward and Five Backwards, Turkey Gobble Run around the parking lot, Little of This and That.

THE THANG: Mosey past the pavilion and to the eastern end of the Caribbean parking lot. We will bear crawl the length of the island on the eastern side.

Mosey to the Bros Bowl. We will stop to do 25 Flutter Kicks.
Next, we will run counterclockwise up and then down the Bros Bowl. About halfway to the Benches up top, stop to do 20 Merkins. At the benches, stop to do 20 Bench Dips. About halfway down to the bottom, stop to do 20 Hello Dollies. Those rabbits getting to the bottom first will alternate between 20 Side Straddle Hops and 20 Baby Crunches until the six arrives. Then we will rinse and repeat.
Mosey to the parking lot by the soccer fields. We will run on the left side of the parking lot, stopping at every crosswalk to do 10 Carolina Drydocks, until we get to the area past the playground.
We will next bear crawl up the hill, run to the small amphitheater, go up the theatre stopping to do 10 Bench Step-ups at every bench, then run back to the bottom of the hill and rinse and repeat.

Mosey to the baseball fields area and to the Flags. We will stop to do 20 American Hammers. Mosey to the pavilion. We will stop to do 20 Picnic Table Pull-ups and 20 Decline Merkins.

Mosey onto the baseball field with the artificial surface. We will circle the bases, then circle the outfield area, and then run up the hill. Stop to do 20 Squats at top.

Mosey to the “Rocky Balboa Circle” We will stop to do 20 Rocky Balboas.

Mosey to the parking lot that is below and south of the Coliseum. We will split into teams of two for Doras. While one partner runs to the stop sign, does one burpee, and runs back, the other will do the exercises listed below. Then partners switch. Here are the exercises partners do as a team:
– 100 Bobby Hurleys
– 100 Merkins
– 100 Big Boy Situps.

Mosey across the Pickett’s Charge area to the south end of the parking lot with the nice restrooms. We will Bernie Sanders to the north end of the parking lot.

Mosey back to the AO. We will go to west end of the parking lot and sprint to the east end. Then, we will sprint back.

MARY: No time, baby!

ANNOUNCEMENTS: Polar Bear Plunge on News Years Day!

COT:

Message: Gents, it is Thanksgiving, and we certainly have things to be thankful about. I think it is important to focus on those things. In fact, as a psychologist, I know there are mental health benefits to being thankful. Here are a few:
– Enhances mood leading to emotions of joy, optimism and affection.
– Reduction in symptoms of depression and anxiety.
– Improved relationships with others.
– Increased resilience in that thankful people are better able to cope with setbacks.
– Greater life satisfaction due to a greater awareness of the positive aspects in one’s life.
So, at this time of Thanksgiving I encourage each of us to begin to make a habit of thinking thankful thoughts. That can come through thanking friends and loved ones, writing down thankful thoughts, or just thanking God for blessings you have received each time you pray to Him.

Prayers: Prayers for Franzia’s coworker, Jeff. Prayers of thanks on this Thanksgiving Day.