Steam – Page 10 – F3 Knoxville

The Final Beatdown — All Requests Q

December 31, 2021 Steam

Final Q of 2021

Friday, December 31st, 2021
AO: Shamrock
0530 — 0615

[ The Scene ]

[ Welcome/Disclaimer ]

Welcome to F3: Fitness/Fellowship/Faith

And welcome to the last Q of the year!

My name is Steam and I’m honored to be your Q this morning

A few things before we begin this morning:
- I’m not a professional
- You’re here on your own volition
- You know your body better than anyone else, if you need to modify anything we do this morning, feel free to do so but push yourselves and the men around you — they deserve it and so do you

FNGs?

Sticky note activity

Before we begin this morning, I’m going to pass around a sticky note and pen. On that sticky note, I want you to write down a burden or something tough that you’ve carried this year. At any point in time, for any length. Then crumple that sticky note up and hold onto it in one hand as we do the warm-o-Rama.

[ Warm o Rama ]

SSH: 10×4 IC
The Motivator: 10 (Completed 5, spread the last 5 out later)
Rockette: 10×4 IC
Baby Arm Circles: 10×4 F
Baby Arm Circles: 10×4 B

[ The Thang ]

Everyone got their sticky notes? Okay keep holding onto it and let’s mosey.

(Mosey to the CMU pile)

Put sticky note in your pocket and make sure it can’t fall out easily
Get a CMU

(1) 1st 5

25 curls (1ct)
25 chest presses (1ct)
25 rows (1ct)
25 CMU merkins (1ct)

***Core 4***

LBC: 25×4 IC
Flutter Kicks: 25×4 IC
American Hammers: 25×4 IC
Cockroach: 25×4

***Complete 3/5 remaining Motivators***

(Carry CMUs to 1st set of speed bumps.)

***Complete last 2/5 remaining Motivators***

(2) 2nd 5

25 chest presses on the ground (1ct)
- Carry CMU to next speed bump
25 BBS (1ct)
- Carry CMU back to speed bump 1
25 squats (1ct)
- Carry CMU to next speed bump
25 tricep extensions (1ct)
- Carry CMU back to speed bump 1

***Core 4***

LBCs: 25×4 IC
Flutter Kicks: 25×4 IC
American Hammers: 25×4 IC
Cockroach: 25×4 IC

(Mosey to CMU pile parking lot)

***Core 4***

LBCs: 25×4
Flutter kicks: 25×4
American hammers:25×4
Cockroach: 25×4

(Mosey back to AO)

[ Mary ]

Final ATMs of the year

SWS — Stretching With Steam

[ COT ]

# off — 7

Name o Rama

FNGs — 0, but Mr. Clean from F3 Chattanooga + Soot joined the Shamrock today.

Photo Finish — i’m not sure about y’all, but for me going into the end of this year has felt a little bit like a photo finish. But some of the things that you don’t see and will not see in the photo finish necessarily is the condition of the racers at the start and middle, just the finish. But the fact that you’re here this morning, with breath in your lungs and vitality in your bones, is a good sign. It’s a great sign as we end the year and remember that we might have been in a completely different location physically, mentally, emotionally, and spiritually at the start and middle of this year.

Now as to what you’ve been carrying around with you for the last 45 minutes.

The instructions were to write down some thing that has been a burden for you or some thing that you have been caring around this year. And I first had you hold it in your hand as we did some exercises and moved from one place to another and it was probably pretty obvious and apparent that that thing was in your hand. Then when we got to a new location I told you to put it in your pocket and it remained there until this moment and some of you like me, may have forgotten that that burden for that thing that you wrote down that you’ve been caring was in your pocket during the past 30 minutes or so.

Now that is all good and fine because the sticky note doesn’t weigh that much, but I’m willing to bet what’s on that sticky note weighs a lot more than we’re willing to say.

And so I just have one question for you, “What if?”

The soundtrack of the enemy is “What If?” What if these test results don’t come back good? What if I don’t get the job? What if my plan doesn’t go the way I saw it going? What if I lose my job? What if the worst happens? What if ___________ ? Fill in the blank. The soundtrack of the Kingdom is “Even if.” Even if this doesn’t go the way I thought, God is still good. Even if I don’t get the job, it’s okay. Even if this relationship doesn’t pan out like I thought, He is still good. Even if _________. Fill in the blank.

So going into this new year, we’re going to take the soundtrack of hell, the soundtrack of the enemy, “What if?” And flip it on its head. Here’s how:

What if this is the year I step further into purpose for where God is calling me?
What if this is the year I choose to say yes with an open hands policy for the plan God has for me?
What if this is the year I spend more time praying and working on my marriage/relationship?
What if this is the year that I take a leap of faith and have some Godfidence?
What if this is the year that I start that podcast? I start that YouTube channel. I start that book God has placed on my heart.
What if this is the year I’m more obedient than I ever have been?
What if _________. Fill in the blank.
What if this is the year I step further Into Purpose, On Purpose, For Purpose?

Two things I want to leave you with when it comes to what you’ve carried this year, and you answering the “What If?” Of your life.

“Then Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.” – Matthew‬ ‭11:28‬ ‭NLT‬‬

““Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.”” – Matthew‬ ‭11:28-30‬ ‭MSG‬‬

This is my prayer for me and this is my prayer for you men.

Three Strands Ain’t Easily Broken

November 28, 2021 Steam

F3 Q — 11/27/21

AO: Asylum (Saturday)

0700 – 0800

[ The Scene ]

40s
Sunrise at 7:10am
Cold, but character building

[ Welcome/Disclaimer ]

Welcome to F3: Fitness, Fellowship, Faith

My name is Steam and I’ll be your Q this morning!

A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- If you need to modify anything that we do this morning feel free to do so! But push yourself and the men around you, they deserve it and so do you!

FNGs?

[ Warm o Rama ]

SSH — 20×4 IC

Rockette: 10×4 IC

SSH: 20×4 IC

Imperial Walker: 10×4 IC

SSH: 20×4 IC

Merkin: 10×4 IC

SSH: 20×4 IC

Squat: 10×4 IC

SSH: 20×4 IC

[ The Thang ]

(Mosey to the playground)

(1) 13s

Playground: 12 box jumps/step-ups

Pavilion: 1 incline merkin

Rinse and Repeat (11+2, 10+3, etc)

When you’re done — flutter kicks right here in the center

(10 count or so)

(Mosey to The Island)

(2) Island Hopping

Battle Buddy Up

4 stopping points around the island
- (1) Top and Bottom
  - Battle Buddy BBS – 10 each
- (2) Sides
  - 4 count Merkins — 10 together

Rinse and repeat for a total of 2x around the island

When your BB team gets done, pickup with another BB team as they finish

(10 count or so)

(Mosey to The 3 Strands)

(3) The 3 Strands

Break into teams of 2 or 3
Each of the 3 strands has a start (L) and finish (R) point (where the trail starts and where the trail ends)
Each team will do all 3 of the strands, 1 at a time.
When you’re done with 1 strand, execute 1 burpee before moving on to the next one

Strand 1 (Grassy)
- Start: 25 Carolina Dry Docks (1ct)
- Finish: 25 merkins

Strand 2 (Mulchy)
- Start: 25 LBCs (1ct)
- Finish: 25: Reverse crunches (1ct)

Strand 3 (Woodsy)
- Start: 25 Squats (1ct)
- Finish: 25 Iron Mikes (1ct)

(Mosey to the AO lot)

[ Mary ]

(4) ATM Withdrawal + Deposit

We’re doing a regular ATM — CASH OUT
15×4 shoulder taps
10×4 slow merkins
10 fast merkins

SWS (Stretching With Steam)

Light stretching infused with motivational insights, with Steam

[ COT ]

# off — 15

Name o Rama

FNGs

“Training For Battle & Maintaining Defense Systems”

“Blessed be the Lord, my rock, who trains my hands for war, and my fingers for battle; he is my steadfast love and my fortress, my stronghold and my deliverer, my shield and he in whom I take refuge, who subdues peoples under me.”

‭‭Psalm‬ ‭144:1‬-2 ‭ESV‬

“Though one may be overpowered, two can defend themselves. A chord of three strands is not easily broken.”

Ecclesiastes 4:12

“We ought not to receive so great a boon as strength to resist evil, to defend truth, and to conquer error, without knowing who gave it to us, and rendering to him the glory of it. Not only does Jehovah give strength to his saints, but he is their strength. The strength is made theirs because God is theirs. God is full of power, and he becomes the power of those who trust him. In him our great strength lieth, and to him be blessings more than we are able to utter. It may be read, “My Rock;” but this hardly so well consorts with the following words: “Which teacheth my hands to war, and my fingers to fight.” The word rock is the Hebrew way of expressing strength: the grand old language is full of such suggestive symbols. The Psalmist in the second part of the verse sets forth the Lord as teacher in the arts of war.

If we have strength we are not much the better unless we have skill also. Untrained force is often an injury to the man who possesses it, and it even becomes a danger to those who are round about him; and therefore the Psalmist blesses the Lord as much for teaching as for strength.

Let us also bless Jehovah if he has in anything made us efficient. The tuition mentioned was very practical, it was not so much of the brain as of the hands and fingers; for these were the members most needful for conflict. Men with little scholastic education should be grateful for deftness and skill in their handicrafts.

To a fighting man the education of the hands is of far more value than mere book learning could ever be; he who has to use a sling or a bow needs suitable training, quite as much as a scientific man or a classical professor.

Men are too apt to fancy that an artisan’s efficiency is to be ascribed to himself; but this is a popular fallacy. A clergyman may be supposed to be taught of God, but people do not allow this to be true of weavers or workers in brass; yet these callings are specially mentioned in the Bible as having been taught to holy women and earnest men when the tabernacle was set up at the first. All wisdom and skill are from the Lord, and for them he deserves to be gratefully extolled.

This teaching extends to the smallest members of our frame; the Lord teaches fingers as well as hands; indeed, it sometimes happens that if the finger is not well trained the whole hand is incapable.”

Charles Spurgeon

“Such strange creatures are human beings, that if a number of them are kept in peaceful association under the leadership of any one of the Lord’s servants, he is bound to bless God every day for the wonderful fact. The victories of peace are as much worthy of joyful gratitude as the victories of war. Leaders in the Christian church cannot maintain their position except as the Lord preserves to them the mighty influence which ensures obedience and evokes enthusiastic loyalty. For every particle of influence for good which we may possess let us magnify the name of the Lord.”

Charles Spurgeon

4/5 Ain’t Bad

November 12, 2021 Steam

AO: Asylum PM

5:45pm — 6:30pm

Meeting at the morning AO parking lot

[ The Scene ]

Probably cold(ish)
Probably dark(ish)

[ Welcome/Disclaimer ]

(1) Welcome to F3: Fitness, Fellowship, Faith

(2) My name is Steam and I’ll be your Q this evening

(3) A few things before we begin:

Contrary to popular belief, I’m not a professional
You are here on your own volition
If you need to modify anything we do this evening, feel free to do so, but push yourself and the men around you. They deserve it and so do you.

(4) FNGs?

Coat Collection: “We will take any and all coats to be donated and count them before the Warm-o-Rama

– Less than 5 coats = 100 man-makers (8-count body builder) throughout the Q

– More than 10 coats = no burpees or man-makers throughout the Q”

We had 4 coats.

[ Warm o Rama ]

Windmill: 10×4 IC

Imperial Walker: 10×4 IC

Baby Arm Circles: 10×4 F + 10×4 B

Rockette: 10×4 IC

SSH: 50 (1-count)

[ The Thang ]

(Mosey to the parking lot leading down into the pavilion)

(1) 4 Corners, 3 POCs

4 rounds of PT and focus on 1 corner at a time

We’ll do an exercise at one of the corners (POC 1), run to the Pavilion and do an exercise (POC 2), then run to the playground and do an exercise (POC 3), and then come back to this parking lot to rinse and repeat with the other 3 corners

Corner 1 (POC 1)
- 10 man-makers OR 10×4 Mountain climbers
- Mosey to POC 2
  - 10 burpees OR 10×4 dips
- Mosey to POC 3
  - 10 man-makers OR 10 box jumps
- Mosey back to AO lot

Corner 2 (POC 1)
- 10 man-makers OR 10×4 squats
- Mosey to POC 2
  - 10 burpees OR 10×4 incline merkins
- Mosey to POC 3
  - 10 man-makers OR 10×4 flutter kicks
- Mosey back to AO lot

Buyout Option — Q entertained the buyout option for PAX to sprint up Baby Cardiac, do one slow merkin, run back down to POC 1-3 and do 20×4 squats, instead of of more man-makers/burpees. We chose the buyout option.

(Mosey to the light path entrance below the AO parking lot)

(2) Route 66

Each light is going to be 5 reps of an exercise (all on a 1-count)
Once you finish all 3 sets of lights, go to the next light and pick one exercise from each set of lights you just did and execute 25 reps of each X. We consolidated the below into all 3 Xs at one light, for 3 lights, and at the top light, choosing 1 X from the 3 at each light, to do together.

1st 3 lights — Upper
- Wide merkins (1)
- Carolina Dry Docks (2)
- Dive Bombers (3)
2nd 3 lights — Lower
- Sumo squat (4)
- Bobby Hurleys (5)
- Iron Mikes (6)
3rd 3 lights — Core
- BBS (7)
- Toe Touches (8)
- Up & Outs (9)

[ Mary ]

ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 quick merkins OYO.)

[ COT ]

# off

Name o Rama

FNGs

“When you don’t know how to identify a win, you will start mislabeling victories.” — Jerry Flowers

9 Ways You Can Identify Wins for the Rest of 2021

1 — Focus on the process, not the results

2 — Develop an aptitude (natural ability to do something) for gratitude

3 — Ask for feedback

4 — Mentally buy-in to the idea of incremental growth.

5 — Evaluation by documentation

- sticky notes, journaling, documenting your incremental growth

6 — Don’t focus on just 1, but the many

- A lot of people want to experience this really huge, identifiable, sexy win, when in reality, it’s about the hundreds of small wins along the way that aren’t as huge or public or sexy

7 — Encourage someone

8 — Use the “Share My Location” and “Find My iPhone” setting on your phone in real life

9 — Initiate the Matthew 7:7 model

- ““Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you.”
- ‭‭Matthew‬ ‭7:7‬ ‭ESV‬‬ — https://bible.com/bible/59/mat.7.7.ESV

Fake Gloom Ruckers Unite

November 8, 2021 Steam

THE SCENE: Getting dark around 5:45pm. We love this.

F3 WELCOME & DISCLAIMER

(1) Welcome to F3: Fitness, Fellowship, Faith

(2) My name is Steam and I’ll be your Q tonight

(3) Few things before we begin:

I’m not a professional
You’re here on your own volition
If you need to modify anything we do tonight feel free to do it

WARM-O-RAMA:

Q laid out the plan for the evening ruck before stepping off.

THA-THANG:

Ruck a mile.

25 merkins
25 squats
25×4 flutter kicks
25 ruck curls

Knocked out a round of 25s, then completed 3 miles, for a total of 4 rounds of PT. Ended back at the GoodStuff AO.

MARY:

Dark. Felt like 10pm.

COUNT-OFF & NAME-O-RAMA

Total: 3

Q: Steam

PAX: Blindside, Swimmies

CIRCLE OF TRUST/BOM:

From the QSOURCE: “King” — The Daily Discipline of Physically Training the Body

I was going over this this week and jotted down some really great insights and TPQs, or Thought Provoking Questions.

Page 37 of the QSOURCE: “F3 added the Jester because we realized that the wrong temptation will topple even the strongest man’s fitness kingdom if not held at bay through disciplined application of the DRP (Daily Red Pill). After all, what will it matter if a man is in great physical condition if he is continually tripped up by festering distraction?”

TPQ #1 — What is continually tripping me up in my daily pursuit of HIManhood?

Page 37 of the QSOURCE: “He is building a kingdom of Preparedness within which he intends other people to safely dwell……How can a man be much of a Leader if he gets smoked pulling his family’s luggage off the baggage carousel and carrying it to the minivan? What will a son learn from a father who can’t play catch with him in the backyard for more than 5 minutes without having to sit down?……This is the power of the Shield Lock, which is the horizontal relationship between men. Together, we sharpen each other — as iron sharpens iron.”

TPQ #2 — What does your Kingdom of preparedness look like?

TPQ #3 — Are you prepared to offer yourself as a safe place for others (your 2.0s, your M, etc) to dwell?

TPQ #4 — Are you leading yourself well enough to lead others?

MOLESKIN:

The Q shared this: My S.O. (Significant Other/girlfriend) gave me some tough but loving feedback this past weekend. Granted, I asked. But I had asked her if she had any input on my goals for the rest of the year and going into 2022, anything that she thought I should work on to improve myself. Her response rocked me: “I think you could lose some weight.” I had never heard that from any S.O. I’ve been in relationship with. I had heard “No, I love you for exactly as you are” or “You’re just fine the way you are, I wouldn’t change a thing.” These are comfortable and affirming things to hear. Key word comfortable. I was being told what I wanted to hear maybe, but not what I needed to hear. Now my S.O. Is a God-fearing, High Impact Woman. So when she gave me this feedback, it was from a place of love, not just offering up positive sounds waves of affirmation instead of diving into a potentially hard truth. And guess what, she was right. And all the married men reading this said “AMEN, way to learn your lesson Steam.”

But seriously. She was right. She didn’t just tell me what I wanted to hear to make me feel good, she gave me truth, and also helped remind me why I do F3. She wanted me to not just stay comfortable and complacent, she wanted to encourage my growth and development. By giving me that feedback, she was loving me better than anyone ever had. And I needed to listen. Now to all you wondering, yes, she did say I was just fine the way I was, BUT it meant a lot to me that she gave me that honest feedback.

Why do I say all this? This experience with my S.O. Was very eye opening. She wasn’t being harsh or rude, she was caring for me well and helping promote my growth and goals as a HIM. So why do I do F3? So I can prepare myself to love others to the best of my ability outside of F3. That starts with that 1st F. I have to prepare myself physically, so I can be where I need to be and serve with the caliber and excellence I need to serve with.

Cap’n Crunch said this at one of his Qs years ago and it has always stuck with me: “It’s not about you.”

So what does this mean to me? It’s not JUST about me getting physically better when I come workout with F3. It’s not about me. It’s about me preparing myself physically, mentally, emotionally, and spiritually to be HIM outside of F3. The more we think F3 workouts are just for us to get healthier and in better shape physically, the farther we get from the core of why F3 exists in the first place. Getting healthier and in better shape are just byproducts of the mission of F3. It’s just an added bonus. That’s why the 1st F is the magnet, or what originally attracts men to F3 — it’s a good workout. But it’s so much more than just a good workout. Why? Because it’s not about you.

#ISI

ANNOUNCEMENTS:
Get those coats in for the coat drive! Bring them to in numbers to your AO this week.

Stick It Out for the Sticky Notes

October 12, 2021 Steam

F3 Q: 10.12.21

AO: Asylum PM

5:45pm – 6:30pm

[ The Scene ]

70s
Sunny

[ Welcome/Disclaimer ]

Welcome to F3: Fitness, Fellowship, Faith

My name is Steam and I will be your Q this evening

Before we begin let’s get a few things out of the way:

FNGS?

I’m not a professional
You’re here on your own volition
If you need to modify anything we do this evening, please feel free to do so BUT push yourself and the men around you. They deserve it and so do you.

[ Warm o Rama ]

SSH — 12×4 IC

- Light mosey down the stairs

Rockette — 12×4 IC

- Light mosey up the stairs

Windmill — 12×4 IC

- Light mosey down the stairs

Baby Arm Circles (Forward) — 12×4 IC

- Light mosey up the stairs

Baby Arm Circles (Backwards) — 12×4 IC

[ The Thang ]

Batcave

(1) DORA

Battle buddy up

Top of stairs: 300 merkins, 200 squats, 100 SSHs (together as a team)

Bottom of Stairs: 10 BBSs

BB1 is knocking out reps at the top, while BB2 is running down the stairs, knocking out the 10 BBSs, and then coming to recover BB1 up top at whatever # of reps he’s on (finish all 300 Merkins, 200 squats, and 100 SSHs

(Mosey to the Colesium)

(2) The Gladiator

HQ for the Arena: 5 burpees, 10 merkins, 15 SSHs

Run down to the right
- Halfway — 10 dive bombers
Run back up and complete the HQ Xs

Run down to the left
- Halfway — 10 lunges
Run back up and complete the HQ Xs

Run straight down to the plateau
- 10 man makers
Run back up and complete the HQ Xs

(Mosey around to the right to the Long Curve)

(3) The Long Curve

Release run

[ Mary ]

#StretchingWithSteam

[ COT ]

# off

Name o Rama

FNGs

“Do for a few, what you wish you could do for many.” — John Maxwell

What did Jesus do? He did for a few what he was going to do for many.

Here’s the deal with this picture below. I walked into Starbucks this morning to get my coffee on the way to work, and they had this little board up on a table, with sticky notes covering all of it. On these sticky notes were encouraging words, mantras, and more — based on the directions for people to write down something encouraging, positive, uplifting, and unique on a sticky note and post it on the board, to spread positivity throughout people’s day. Here’s the cool thing, and surprising thing for me actually — there were more mentions of Jesus, God, and Bible verses on this board that I thought. They actually outweighed everything else pretty much. So as I waited for my coffee, I wrote down one of my favorites, “Keep the Faith & Fight the Good Fight” and stuck it on there.

That reminded me of the John Maxwell quote. For me personally, sometimes I have all these big ideas that I want to start and implement and create for people all over, but then I see these sticky notes and it so quickly reminded me of “Do for a few, what you wish you could do for many.” The people that are immediately around me (family, friends, co-workers, etc), am I serving them well? So the question I must ask myself, and I believe we as HIM must ask ourselves is “what can I do for a few, that I wish i could do for many?”

And men, sometimes it’s as simple as putting a positive, encouraging, and uplifting message, verse, phrase, mantra on a sticky note. But what good does this sticky note (now with this powerful message on it) do if it is not shared and spread? So the Asylum PM men and I were discussing this tonight and I gave them this challenge: take this sticky note idea and implement it in your life this week. Write a personal favorite verse, encouraging word, positive phrase or mantra on a sticky note and give/share it with someone. You’ll be amazed at what something just as small as this can do for a few, to affect and serve the many.

Let’s take this a step further. I want to hear from you. Other men in our PAX want (and need) to hear from you as well. Across different AOs and parts of our city and region. So not only are we externalizing this, but we’re internalizing it for F3 Knoxville as well. Check out a new channel on slack called #sticky-note-encouragement. This channel will be created to allow the men of our region to do this. We all need encouragement, and sometimes it’s as easy as putting it on a sticky note and sharing it. #ISI