Tramp Stamp – F3 Knoxville

CMUesday for the Ladies

September 30, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Tropicana, Sawdust, Matlock (Bill Maddox), Pac-man, Gibbler, Tramp Stamp, Nordberg
FNGs: 1 Nordberg
COUNT: 8
WARMUP:

5 Easy Burpees
39 SSH
Lap around the parking lot
Cherry Pickers
Runners Stretch Sequence
Shoulder Lubricator

THE THANG:

Catch me if you can with CMU farmer carry and 5 Burpees to Poets Amphitheatre

Partner 1 – AMRAP at Muscle Beach
5 pull-ups / 10 Rows
15 Decline Merkins
20 Big Bois
30 Squats

Partner 2 – Poets Amphitheatre

20 deficit Merkins – bottom
20 Thrusters – Tier 1
30 Curls – Tier 2
10 Blockies – Tier 3
– run back and switch with partner

Catch me if you can with CMU farmer carry and 5 Burpees back to AO

MARY: Notta

ANNOUNCEMENTS:

Cat Gut Retiremenet lunch on Friday! Make sure and let Rainbow know

COT:

Talked about how fortunate we are to have the women in our lives. M’s, mothers, sisters, daughters. They show us the grace of God through them (most of the time)

Ephesians 5:25, 28 – “Husbands, love your wives, just as Christ loved the church and gave himself up for her… In the same way, husbands ought to love their wives as their own bodies. He who loves his wife loves himself.”

Rage Q Part II

September 29, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Cat Gut (Mike Davis), Matlock (Bill Maddox), Cinco (Scott McGuire), Fabio (Joe Hamilton), P3, Pac-man, Tropicana, Tramp Stamp
FNGs: None
COUNT: 7, 8, or 9 depending on who we include
I think I might be more suited to like a Tin Pax, or a Lead Pax. Friday’s workout ground me down to nothing and I spent the weekend facing the sad truth that I am not an iron pax. I took it all out on myself and you today. Thanks guys!

Today’s Copper Pax™ Challenge included a Shoulder Blaster, followed by a First Nations Run (sincere apologies to those offended, specifically Matlock (Bill Maddox) ‘s non-loose and unhappy groin). In this post-Wayne Dunn world in which we’re living, it’s the Q’s fault if a guy inflames a groin like that. I apologize.

But hey! We added 10 years to your life with a Junk Science. We bear crawled a long way. Some quick trips around the baseball diamond while the other guys did ab work. Jack Webb made an appearance during the 7th inning stretch. Home run sprints followed by more bear crawls and mosey home. Couple of trips up baby cardiac to close us out.

Happy Monday! Thanks for getting out there together – what a privilege it is.

COT: a thought from from Alan Jacobs in 2017. His prediction was accurate, I’m sorry to say. If we take our cues about how to think about others from social media (as opposed to the gospel), we will become vindictive moralists like everybody else. Here’s the quote:

“When a society rejects the Christian account of who we are, it doesn’t become less moralistic but far more so, because it retains an inchoate sense of justice but has no means of offering and receiving forgiveness. The great moral crisis of our time is not, as many of my fellow Christians believe, sexual licentiousness, but rather vindictiveness. Social media serve as crack for moralists: there’s no high like the high you get from punishing malefactors. But like every addiction, this one suffers from the inexorable law of diminishing returns. The mania for punishment will therefore get worse before it gets better.”

Don’t cut me there doc

August 27, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Matlock (Bill Maddox), Aquafina, P3, Pac-man, Tropicana, Bunny, Fabio (Joe Hamilton), Hands, Hot Tub (John Muller), Waffle House (Brady Greene), Cosmo 2, Tramp Stamp
FNGs: None
COUNT: 14
It’s widely agreed that the mark of a good Q is the pressing need to put your shirt directly into the washer because you can’t have it sitting around anywhere all wet and smelling like that. We know this now; this is not a new experience to any PAX.

Today was not such a Q. If Hands hadn’t been training for a marathon he could have just driven straight to work, put a white coat on, and started delivering babies. Cinco (Scott McGuire) picked a rock that was approximately 27% of his body weight, and he still didn’t sweat, except for when we talked about the possibility of getting a chunk of his junk removed at the dermatologist.

Speaking of Matlock (Bill Maddox) , we all play along with the fiction he’s cultivated – that a day like today, without one single step if running or even a SSH, is his kind of day – but I’ve seen him sprint, and I know the truth. Matlock is a gazelle and today was a disappointment for him.

Shoulder Blasters, stretchies, the Carlton. No mailbag, just the area surrounding a melanoma removed and some doctors orders to not run. Merkins and Big Boys followed by rock work, over and over. ATMs to finish up, because my weekend starts tomorrow. Off to see Wham-o (Charlie Greene) .

A fine morning indeed to be out there with you guys. It felt great, lack of running notwithstanding.

Faith can look a lot like abundant joy.

Go get naked for your dermatologist.

Battle Buddy Circus

August 25, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Waffle House (Brady Greene), Cosmo 2, Pac-man, Cinco (Scott McGuire), Aquafina, Fabio (Joe Hamilton), Tramp Stamp, White Belt
FNGs: None
COUNT: 10
WARMUP:

5 Easssyyy Updowns
SSH
Lap around the parking lot
Agility Drills
Cherry Pickers
Runners Stretch Sequence
Downward/Upward Dog
Shoulder lubricator

THE THANG:

With a partner. One works, one does core exercise. Run lap around Cirque du Soleil after each round together

100 table rows / Hello Dollies
100 Air squats / LBCs
100 Dirkins (Feet on bench) / American Hammers
50 Burpees / Big Bois
100 table rows / Box Cutters
100 Lunges (single count) / Flutter Kicks
100 Irkins (hands on bench) / Freddie Mercuries
200 toe merkins / Gas Pumpers

***Made it to Irkins.. Toe Merkins will be made priority on the next one

MARY: Notta

ANNOUNCEMENTS:

10 year anniversary is coming up. Iron Pax is almost upon us.

COT:

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

Philippians 4:6-7

Help

April 30, 2021 Assfault

THE SCENE: 64 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 imperial walkers in cadence

25 SSH in cadence
THA-THANG:
Tabata circuit :20 work :10 rest :60 rest between exercises 7 exercises

Burpees
squats
Reverse lunges
Skater hops
Mountain climbers
flutter kicks
merkins

MARY:
Cool down Tabata :30 seconds movements 10 rounds: Is, Ys, Ts, Butt kicks, high knees, inch worms, arm stacks, plank, lunges, calf raises
COUNT-OFF & NAME-O-RAMA
15 pax no FNGs
CIRCLE OF TRUST/BOM:
Over the course of a few weeks at work, I encountered 2 instances where patients or coworkers yelled for help. Instinctively, I sprang into action. It’s easier to answer the calls for help when they are loud enough for everyone to hear, but what about the cries we don’t hear? Be aware of those around you who aren’t outwardly crying for help. Be kind to others, we don’t know what everyone is going through.

ANNOUNCEMENTS:
Calls for donations. 2nd F opportunity at Pokeworks noon 5/5/21