F3 Knoxville

Author: Steam

My name is Steam and I hail from right here in Knoxville, TN. I'm 27 and got plugged into F3 by G-6 in 2016 and it has been one of many "gamechangers" in my life. I'm passionate about F3 and the opportunities, growth, and fellowship it provides men worldwide. Keep the Faith & Fight the Good Fight!

Stay Off The Grass

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I am honored to be your Q this evening
  • FNGs?
  • Couple of things before we begin:
    • I’m not a professional
    • You’re here on your own volition = you’re here on purpose – I truly believe that and I hope you do too
    • I don’t know any injuries you may or may not have so if you do need to modify anything we do this evening feel free to do so but push yourselves and the men around you
  • COVID Precautions

[ Warm-Up Xs ]

  • Cherry-Picker: 10 x 4
  • Gate-Opener: 10 x 4
  • Rockette: 10 x 4
  • Motivator: 5
    • SSH
    • Straight out
    • Just legs
    • Hops

[ PT ]

(Mosey to the back of the admin building)

  1. Cash-In with 100
    • 20 SSHs – 5x
    • 12 – 3 – 6 – 9
    • 1 group goes counter clockwise + 1 group goes clockwise around the grassy area
    • When you’re done back here at 12 (the top) – hold the Al Gore 

(10 count)

(Mosey to Cardiac Hill)

– Every stop sign = 10 merkins (down/up)

  1. Quarter Pounder
    • 4 points of contact
      • Top
      • Turn 1
      • Turn 2
      • Bottom (light)
    • Every point of contact: 25 merkins
      • Straight-up
      • Incline
      • Decline
      • Your call
    • When you get to the bottom: knock out some squats and work on your breathing until the 6 is up

(10 count)

    • What goes up must come down, right? Let’s flip that on it’s head and consider the idea that what comes down will rise up again, but in a different way.
    • So – going back up to the top – same concept
    • Same 4 points of contact EXCEPT
      • 1 Man-Maker at each POC
    • Hold Al Gore

(10 count)

(Mosey to small Pav single file)

Detour at CMU pile – 5 points for the Q (LOL)

  1. High 5
    • Every pillar = 5 SSHs — lunge to the next pillar
    • To the end

(Mosey to Chapel)

  1. Curb Appeal 
    • 10×4 Rocky Balboas on the curb
    • run across the street to the opposite curb
    • execute 10 down/up incline merkins on the curb

(10 count)

(Mosey back to AO straight up the hill to the flag)

[ COT ]

  • # off: 21 PAX + 1 FNG
  • Name o Rama
  • FNGs
    • 1 —> FirePower (originally named PoleDancer………found out there was a duplicate in the system so FirePower it is)
  • BOM

“Any creative work Is in some sense indebted to every person that has had an impact on one’s life, for good or bad”

  • Brent Curtis, “The Sacred Romance” with John Eldridge
  • Let’s take this a little deeper:
    • As men we create. We plant, grow, and serve. We build. We are intrinsically wired to do this by our creator.
    • Now I want you to think about what you like to create, whether you’ve actually done so recently or not.
      • Maybe it’s physically creating something such art or woodwork, or literature
      • Or Maybe it’s creating things that are not necessarily physical, such as an atmosphere, environment, or content.
    • But whatever that is for you – there are people in your life that have impacted this creation, how you create, what you create, and why you create – for both good and bad.
    • And both of these parties/experiences deserve credit
      • The good: think about those things/people/experiences that have had a positive impact on your life and influence the things you create and why
      • The bad: think about those things/people/experiences that have had a negative impact on your life and influence the things you create and why
    • So we know a couple things now:
      • As men we’re wired to create, plant, grow, and serve
      • The way in which we do this can be attributed to every person who has had an impact on our life, good or bad
      • And as High Impact Men – we’re called to set the standard and set the example – we lead by example
      • So it boils down to this: just like you have had people in your life that have impacted you (good and bad) that inspire you to create and inspires how you create – you have an opportunity every day as a High Impact man to fulfill one of those two roles in someone else’s life.

Happy 11s Day

[ Welcome/Intro/Safety-Brief ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition – meaning that you made a conscious choice to be here – you’re here on purpose
    • I don’t know any injuries you may or may not have – you do. If there’s anything you need to modify this morning feel free to do it. We start and end with the same number. Push yourselves and the men around you.
  • Do something a little different today:
    • Posted in Johnson City a few weeks ago and they did this at the beginning and I thought it was really cool.
    • (1) Pray over the men and our time

[ Warm-Up Xs ]

  • SSH: 11 x 4 IC
  • Rockette: 11 x 4 IC
  • Cherry Picker: 11 x 4 IC
  • Imperial Walker: 11 x 4 IC
  • Little bit of this (arms/back stretch)
  • Little bit of that (arms/back stretch)
  • 5 burpees

Pre-step off: Ruck has med gear, water – feel free to throw anything in. I’ll have my phone throughout as well

[ PT ]

(Mosey to Big Ball stairs)

1 – 11s

(Split up the group in 2 if need be for #s)

  • At the base: 1 Squat
  • 1st plateau: 10 man-makers
  • R & R (9/2, 8/3, etc)
  • Group 1: go counter clockwise
  • Group 2: go clockwise

(11 SSHs)

(11 count)

(Mosey to bridge across water to Amp)

  • across the bridge: walking rockette = walkette
    • Kick leg up and touch with opposite hand

(Mosey to amphitheater)

2 – 11s (Ping Pong – Down)

  • Stage: Box jumps (or step-ups) – make sure to stand up it you can (good form)
  • Top: pull-up/chin-up
  • After you complete whatever # of pull-ups /chin-ups you’re on each time — run around your respective side back to the stage
  • start with 11 box jumps — 11 pull-ups/chin-ups
  • 10:10
  • 9:9
  • So on and so forth
  • PAX finished with 11 up/down incline merkins on the stage + running up to the top of the amp and knocking out 11 pull/chin ups

(11 SSHs)

(11 count)

(American Indian run back to AO)

[ COT ]

  • # off – 11
  • Name o Rama
    • Postman, PDA, Jenner, Clark, Bilko, Swanson, Walrus, Magic Mic, Half Calf, Abort, Steam
  • FNGs – none
  • BOM
  • Has 2020 been hard? Have you ever found it hard to lead in your marriage or relationship or job?
  • Quote from a young man who just graduated that G-6 and I both know that’s now serving dutifully in the Army full-time and he dropped this knowledge on us sometime last year and I’ve always kept it close because it’s relevant and makes sense:

“Leadership should be a burden, if should be hard.”

            – Tanner Swanner

  • Leadership is not always easy, it’s just not. But do you have enough in the tank and enough grit to lead yourself so that you can lead others?
  • Spoiler alert: you do.

This verse ties in well along this topic, and the 4 different versions below say it a little differently but there are a few words I want to draw out/point out:

    • “strength of soul”
    • “greatly emboldened me”
    • “encourage me by giving me strength”
    • “made me bold with strength in my soul”
  • Psalm 138:3 (ESV): “On the day I called, you answered me; my strength of soul you increased”
  • (NIV): “When I called, you answered me; you greatly emboldened me.”
  • (NLT): “As soon as I pray, you answer me; you encourage me by giving my strength.”
  • (NKJV): “In the day when I cried out, you answered me; and made me bold with strength in my soul.”

Monday at Big Ball – Hightower (The Capitol) on Q

Hightower (The Capitol) On Q

WARM-O-RAMA:

Couple of Rickie Bobby Laps around field, then circled up to stretch & continue warm-up.

30 cadence count SSH, Hill Billies, Good morning, Baby arm circles forward & reverse, downward dog and cobra stretches, ending with Mountain Climbers.

THA-THANG:

  • Explained the Sept 11 stair climb challenge, 110 stories which was the height of World Trade Center tower.
  • Mosey over to World Fair steps for partner BOMBS.
  • Partner 1 runs to top is steps, does 2 Burpees, then runs back down. While partner 2 does exercises.
    • Overhead arm claps
    • Merkins
    • Big Boy sit-ups
    • Squats
  • Each pair performs 150 reps of each, while partners trade off running steps/burpees.
    Active recovery of wall sits, while passing ruck back & forth twice.
    Finally jog back to fountain area to start Mary.

MARY:

Explained to group to Ring of Fire Mary, each PAX select their own Core exercise then led the group.

COUNT-OFF & NAME-O-RAMA

Pfeiffer, Drivethru, PDA, Swanson, Hellbender, Jenner, Postman, Petey, Bilco
& HT

CIRCLE OF TRUST/BOM:

Grateful for F3 for what it’s provided to my life. I joined with F3 in Churham, NC, then we moved up to DC in early 2018. At that point F3 did not exist in DC, but there was a small group trying to get it started. Once I joined that group, I had instant friends for support. F3 became live in DC the summer of 2018, and we now have 9 AOs running 7 days a week.

If you’re ever traveling up in DC or northern VA, please hit me up. Would love for you guys to post with us, before Covid we’d have weekly DR PAX posting from all over the country.

Very grateful to post with you guys, to learn more about Knoxville and to see the sunrise over downtown. Truly Amazing, very grateful.

Pfeiffer ended with a group prayer.

 

‘Ballin on #2ForTuesday

THE SCENE: THICK air. Like real thick.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I am stoked to be your Q this morning
  • Couple things before we begin:
    • FNGs?
    • Not a professional
    • You’re here on your own volition = you’re here on purpose
    • I don’t know any injuries you may or may not have – so if you need to modify any of the exercises we do this morning feel free to do so but push yourself and the men around you
    • $free.99


WARM-O-RAMA:

  • SSH: 21 x 4 IC
  • Windmill: 10 x 4 IC
  • Squat: 10 x 4 IC
  • 4 count Merkin: 10 x 4 IC

(2 For Tuesday – Rinse & Repeat Warm-Up Xs)

  • Announce ruck with med gear and phone and water

THA-THANG:

(Mosey to Amphitheater)

  1. #2ForTuesday Numero Uno
  • 11 incline merkins on the stage
    • jump up and sprint across the stage
  • 11 decline merkins

(#2ForTuesday — rinse & repeat)

—10 count—

(#2ForTuesday — 2nd 10 count)

  • 9 dips on the stage
    • sprint up to the top of amphitheater and execute 1 pull-up

(#2ForTuesday — Rinse & Repeat)

—10 count—

(#2ForTuesday — 2nd 10 count)

(American Indian run mosey to Big Ball AO track)

2. #2ForTuesday Numero Dos

  • 10 4-count Merkins in cadence
  • take a lap
    • Halfway around: 10 squats (1-count)
  • R & R – #2FT
  • Recover here in a forearm plank

(10 count)

(#2FT – 2nd 10 count)

(Mosey to bridge overlooking Cumberland Avenue)

2. 2FT Special Numero Dos

  • 15 1-count big boy sit-ups on the rail
    • Mosey to parking lot to the left
  • 15 lunges across a parking space line
  • R & R – #2FT
  • Recover here in a forearm plank

(10 count)

(#2FT – 2nd 10 count)

(Mosey to Big Ball stairs)

  1. 2FT Special Numero Tres
  • 5 burpees
    • sprint up the stairs to the top
  • 5 SSHs
  • R & R – #2FT

(Mosey back to AO)

 

MARY:

Pick a bench, any bench

  • 10 LBCs (1 count)
  • 10 box jumps
    • run to the bench to your right — execute the same 2 exercises

#2ForTuesday — R & R

Go out the same way we came in —- SSH: 10 x 4 IC

( Dynamic Stretching led by Steam )

COUNT-OFF & NAME-O-RAMA

13 PAX including Hightower (Capitol F3 in D.C.)

CIRCLE OF TRUST/BOM:

Shoutout to a HIM doing HIM stuff — Swanson.

It can be easy to get lost in all that’s going on in the world and get caught up, frustrated, upset, agitated, etc etc. It happens to me wayyyyy more than I’d like to admit. When I do get lost in all that, it can prevent me from using correct discipline, judgement, and discernment about what I say and do, and especially what I post for people to see. Like Hebrews 12:1 says below – we’re surrounded by a great cloud of witnesses.

So last week I re-posted something on my social media (Facebook/Instagram) from an account I follow that was satirical and meant to be a funny yet sad reality check of what’s really going on in the country at the hands of certain government officials. While it was a view point of truth, my re-posting of it lacked a few things:

    • Discernment
    • Judgement
    • Wisdom
    • Responsibility

And so as High Impact Men are expected to do – I was called out and called higher by Swanson. I would expect nothing less from a true HIM. And it wasn’t shaming or negative – it was verbatim “You’re better than this.”

Dang.

A fellow HIM knows I’m better than this reaffirmed that. Swanson stepped up into his rightful position of leadership as a high impact man and held me accountable and called me higher. That’s HIM stuff. And I had to check my own pride and ego at the door (not always easy).

I knew Swanson was right. Why? Because time and time again he’s proven to be a trustworthy HIM of wisdom. While that may have been a little tough for me to hear and recognize, I knew that he was right and that he was calling me higher. I trust Swanson. He was helping remind me of who I truly was – why? Because High Impact Men hold High Impact Men accountable. I needed to hear that.

We all need a Swanson in our lives – someone who’s going to keep us accountable, call us higher, and remind us of who we are.

MOLESKIN:

 

  • “Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,”
    • ‭‭Hebrews‬ ‭12:1‬ ‭ESV‬‬
  • “Set your minds on things that are above, not on things that are on earth.”
    • Colossians‬ ‭3:2‬ ‭ESV‬‬

 

#2ForTuesday

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m honored to be your Q this evening. And welcome to #2ForTuesday
  • ANy FNGs?
  • Couple things before we begin:
    • I’m not a professional
    • You’re here on your own volition – aka you’re here on purpose.
    • I don’t know any injuries you may or may not have – so if you need to modify anything we do this evening feel free to do it, but push yourself and the men around you! They deserve it and so do you.
    • I do have water and medical gear in my pack just so everypone is aware – and I will have my phone on me for the duration of the Q.
    • If at any point in time you feel dizzy or overheated – let someone know immediately. We’re gonna watch each other’s 6 and push each other, but safety is #1.
    • And I know that this point has been driven in time and time again – but if you’re not hydrating before you come out here and try and do an intense workout, ideally the day before at the latest, there’s potential that you’re going to be a liability and risk to no other’s safety. So hydrate. This heat doesn’t mess around.


WARM-O-RAMA:

 

  • SSH: 20 x 4 IC
    • #2FT
  • Squat: 15 x 4 IC
    • #2FT
  • Imperial Walker: 10 x 4 IC
    • #2FT
  • Man-Maker: 5 x 4 IC
    • #2FT
  • 10 Motivators (All on a 4 count – except the final count/hops)
    • (1) SSH
    • (2) Half SSH
    • (3) Legs only SSH
    • (4) Hops (1 count)
    • Finished at 2 – killer

THA-THANG:

(mosey to CMU pile)

—Lightpost trail by Pickett’s Charge—

  • Every lightpost for 8 total lightposts = 1 Man-Maker
  • When you get done with your 8th Man-Maker – execute Plank-Ups on a 4 count
  • #2FT –> back up the hill for 8 lightposts – do the same thing

(mosey to CMU pile down the hill)

—CMU Pile—

  • Grab a CMU each
  • Quarter Pounder
    • 25 Curls
      • Sprint to the flag by the pavilion = 1 burpee
      • sprint back
  • 25 chest presses
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • 25 swings
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • 25 1-handed merkins (rotate hands)
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • PAX executes 25 x 4 flutter kicks (x2 for #2FT)
  • PAX executes 10 SSHs on a 4 count

(mosey across the street to Pickett’s Charge hill)

  • 2 lines going all the way up the hill – American Indian run style.

 

  • At the very top – PAX is halted and reminded of “No Man Left Behind – No Man Left the Same” — 10 up/down merkins
  • Mosey back to the AO

MARY:

6 Minutes in Heaven

  • SSH
  • Imperial Walkers
  • Final 4 minutes = work on recovering/breathing/stretching techniques

COUNT-OFF & NAME-O-RAMA

25 PAX

CIRCLE OF TRUST/BOM:

 

  • “Expiration Dates”
    • This is something I want to share because this is a lesson I’ve learned before – I’ve just mislabled it. But I’m going through it right now again and have been able to use discernment to better understand what’s really happening.
    • When you think of an expiration date, let’s say on something in your fridge for example – it’s a prophecy of what’s to come. On this date – this will no longer be in your best interest or be good for you to consume. They’re pretty self explanatory right?
    • The reason for the expiration date is so that it can be removed so something else can take it’s place. Not just anything else – but something that’s good, something that is new and fresh. If I keep milk that’s past it’s expiration date in my fridge, it’s only existing to take up space in my fridge, instead of being replaced with something that’s more lifegiving. And you know what happens when you keep something that’s past it’s expiration date in your fridge? It starts to spread an aroma or an unpleasant smell – thus making the fridge and anyone who opens the fridge that much more aware that something expired is still being housed.
    • But what happens when things don’t have a nice, printed out expiration date right on the front? What do you do then?
    • There are things in life that will become expired without you even knowing it. There are things in your life that will have an expiration date that at the time of purchase you never thought would have an expiration date. But the producer and supplier did.
    • And that’s a hard thing to acknowledge sometimes – when there’s something in your life that’s past it’s expiration date and you can tell. How can you tell? Because of it’s aroma and the way it is affecting other things in your metaphorical fridge (your life). These could be things that are good! These could be things that you don’t want to have an expiration date and you’re looking up at the producer asking why did this have to expire?
    • Because the producer knows something else is coming. The producer knows that sometimes things that we wanted to keep in our fridge had an expiration date from the very beginning and just because they were in our fridge at one point doesn’t mean they were designed to stay there forever.
    • Let me back this up with what I think being a responsible fridge owner that seeks wisdom and discernment looks like – or as we refer to – High Impact Men
    • 1 Corinthians 13:11 — “When I was a child, I talked like a child, I thought like a child, I reasoned like a child. When I became a man, I put the ways of childhood behind me.”
    • It’s hard to recognize some things in your life might have an expiration date. It is. I’ve been there. I’m there right now. But until you remove what has become expired, it’s gonna be really hard for the producer to take you higher.