Steam – Page 27 – F3 Knoxville

The Long Lap

February 9, 2018 Steam

THE SCENE: 0530, 30s, not quite character building weather, but not hot either

“Is it going to be warm?” —- “No. But it will be good.”

F3 WELCOME & DISCLAIMER :

“Welcome to F3: Fitness-Fellowship-Faith. My name is Steam and I’ll be your QIC for the next 45 minutes. I am not a professional, and you are here on your own volition, which means if you need to modify any of the exercises we do this morning – feel free to do so but push yourselves and the men around you. You came here to work and get better so let’s get after it.”

WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 (in cadence)

2. Rockette: 15 x 1

3. Cherry Picker: 10 x 4 (in cadence)

4. Slow Baby Arm Circles: 10 x 4 Forward || 10 x 4 Backward (all in cadence)

5. Backwards Lunge: 2x for each leg –> hold for 5 seconds each rep
THA-THANG:

Mosey to Big Ball Amphitheater
- Flag out front, carried by FNG Daniel Anders (Now “Soot”)
PT
- Assemble battle buddy teams
- Que hype workout music via bluetooth speaker
- (1) Each BB team sprints to the top of Big Ball amphitheater
- (2) Each person executes 8 pull-ups (overhand/underhand)
- (3) Each BB team sprints around the perimeter of the Big Ball pond = The Long Lap
  - 75% speed of higher
- (4) Upon return to Big Ball amphitheater stage –> 25 x 4 LBC (Little Baby Crunches)
- (5) Hold plank position until QIC says “Recover”
- Rinse & Repeat 5x
- Mosey American Indian Style to parking lot adjacent to UT’s The Hill
  - Sporadic squats 3x en route
- Mosey Back to AO
  - Take the Field: Sprint the field separating PAX from Big Ball AO startpoint

COUNT-OFF & NAME-O-RAMA
11 PAX + 2 FNG = 13 total

PAX: Abort, Cowbell, G-6, Petey, Pfeiffer, Plunger, Quarantine, Rascal, Rousey, Swanson, Steam

FNGs: Daniel Anders – 22 – Soot & Eric – 21 – Stagehand
CIRCLE OF TRUST/BOM:
Hijacking the song “Pray For Me” by Kendrick Lamar & The Weeknd

Hijacking a song = taking a song’s lyrics and “hijacking” them to fit for your own life or have deeper meaning

“I’m always ready for a war again, go down that road again, it’s all the same.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from this hell, without you, I’m all alone.”

“Who’s gon’ pray for me? Take my pain for me? Save my soul for me?”

This song spoke on many levels to me. We as men all go face wars every single day that are unique to each one of us. I don’t know what war(s) you’re facing as a man right now, whether tit’s at home, at work, in your relationships or marriage, or wherever that may be for you. Sometimes the wars that we are in the midst of feel like hell, or like we’ve been down this road before, or that we’re all alone.

So when you’re in the midst of whatever war you find yourself in – sometimes you’re fighting yourself – only one thing can save you and make you a better man because of it – God’s grace and love.

Another level this spoke spoke to me through was how much pain Knoxville is in right now. There are so many people hurting because of sickness or whatever else is going on in their lives. High Impact Men make a difference. As High Impact men – let’s continue to pray for our city and share the load and burden that some of our brothers are carrying right now.

Fight the Good Fight & Keep the Faith!

“F3: Good For You, Good For Me”

January 23, 2018 Steam

THE SCENE: 47 degrees – dark – windy
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – & Faith! It is 5:30 so we’re gonna go ahead and get things started. My name is Steam and I’ll serve as your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition which means 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 you came here to work so we are all going to push each other to give 100% at all times.”

“That being said – thank you for being here this morning and showing up not for yourself – but for the man on your left and right – watch their back just like they’re going to watch yours.”

WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 in cadence

2. Rockette: 15 x 4 in cadence

3. 1 Armed Slow Pitch: 8 forward each arm in cadence

4. Forward Lunge: 10 x 4 in cadence

5. Cherry Picker: 10 x 4 in cadence

6. The Slow Clap: Literally a slow clap that builds up – actually pretty cool and great way to kick things off/rally the men together before the mosey/beatdown.
THA-THANG:

Mosey to edge of WFP (World’s Fair Park) field
- Merkin Line
- PAX assembled shoulder to shoulder across field in Merkin plank
- 1st man says the following commands:
  - “Ready!”
  - “1 – 2 – 3” = 4 count merkin
- PAX executes a 4 count merkin sequence once
- The 6 runs to the front while the rest of PAX remains in merkin plank position
- Repeats the original commands – everyone executes 1 – 4 count merkin
- Rinse & Repeat until halfway across the field
- Once halfway across field –> Bernie Sanders the other half
Mosey to W. Hill Avenue
- Upon arrival at W. Hill Avenue –> 10 squats in cadence
- Bear Crawl American Indian Hill (Up)
- PAX assembled in single file line facing up W. Hill Avenue
- QIC calls out “Left” & “Right” as PAX bear crawls up the hill
- The 6 bear crawls from the back to take the first position
- Rinse and repeat until entire PAX is at the top of the hill
Mosey around Church on corner of W. Hill Avenue and halt at top of Cumberland Avenue hill facing towards Univ. of TN
- Upon arrival @ top corner of Cumberland Avenue –> 10 squats in cadence
- Lunge-Squat American Indian Hill (Down)
- PAX assembled in single file line in the squat position facing downhill
- 1st man commands:
  - “Ready!”
  - “1 – 2 – 3” = lunge 3 times down hill
- After 3 lunges are executed –> hold in the squat position until the 6 sprints to the 1st position
- Repeats original commands –> PAX executes 3 lunges + holds squat until 6 arrives at the front
- Rinse and Repeat until halfway down the hill
Mosey down to the bottom of the hill across from WFP American Indian Run formation
Hold squat position until traffic light/crosswalk sign turns green/go
- Must have been the longest light in TN –> PAX executed 20 calf raises in cadence until green light was extablished
Mosey to Clinch Ave./Entrance to WFP American Indian Run formation
Gather before bridge across WFP on Clinch
- “I’m Up – He Sees Me – I’m Down”
- Scenario of sniper on a rooftop –> all PAX must cross WFP bridge on Clinch safely
- All PAX start with chest flat on ground
- Upon command “I’m Up!” –> get up and sprint towards the other end of bridge until the command “He Sees Me!” is given
- Upon command “He Sees Me – I’m Down” –> PAX drops down with chest flat to the ground
  - Executes 5 merkins in cadence
  - Waits for command of “I’m Up” to move
- Rinse & Repeat until all PAX are across the bridge safely.
Gather by stairs leading down into WFP by BigBall
- PAX executes 10 squats in cadence
Battle Buddy teams are formed at top of stairs
- Wheel-barrow Buddy Carry (Down)
- Each battle buddy team alternates wheel-barrow carrying the other down one section of the stairs going down into WFP.
- Battle buddy whose legs are being held climbs down stairs (decline) on hands
- Battle Buddy switches upon each new increment of stairs
- PAX executes flutter kicks until 6 is recovered at the bottom
Mosey around water perimeter of WFP American Indian Run formation
Gather under WFP amphitheater @ the stage
- Stage Merkin Line
- All PAX are shoulder to shoulder (tightly) starting from the right end of the stage
- 1st man commands:
  - “Ready!”
  - “1 – 2 – 3” = 1 – 4 count merkin sequence
- All PAX executes 1 – 4 count merkin sequence under 1st man’s command.
- PAX hold incline merkin plank until the 6 recovers to the first position
- Repeats original commands
- Rinse & Repeat until all PAX have made it to the other end of the stage as a unit
Mosey back to AO start point
- Once feet hit the grass field that separates PAX from original AO start point = full speed ahead – leave nothing in the tank all out spring

MARY:
Splashin Merlot is a sign of character/grit/dedication to push yourself hard throughout the workout – well earned.
COUNT-OFF & NAME-O-RAMA
15 PAX // No FNGs
CIRCLE OF TRUST/BOM:
“Be an ambassador of hope”

When people look at you or come in contact with you – are you an ambassador of hope to them?

It’s so easy to lose hope in the world we live in today but we, the men of F3 are called to lead and serve as HIGH IMPACT MEN & Ambassadors of Hope for Him. Consider the impact you have within your spheres of influence – family – job – relationships – etc —> Be the ambassador of hope in someone’s life that enables them to keep going. Be the ambassador of hope that helps other men realize there’s something different about you and they want to know more.

KEEP THE FAITH & FIGHT THE GOOD FIGHT MEN!

ANNOUNCEMENTS:
Need Saturday Q for Big Ball this week –> Red Writer stepped up and volunteered

Encourage PAX to sign-up to Q – it’s an honor and humbling

The Fantastic 4 & Their Joint Custody of a 30lb baby

January 20, 2018 Steam

THE SCENE: 33 degrees, patches of snow & some isolated ice around AO, cloudy
F3 WELCOME & DISCLAIMER

“Welcome to F3 – Fitness -Fellowship – & Faith. My name is Steam and for the next 60 minutes I’ll be your Q in charge. I am not a professional – you are here on your own volition – which means 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 we will all push each other to give 100%”

WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 in cadence

2. Cherry-Picker: 12 x 4 in cadence

3. Big Ass Baby Arm Circles: Forward: 10 x 4 in cadence & Backward: 10 x 4 in cadence

4. High Knees: 15 x 4 in cadence

5. Forward Lunge: 12 –> hold for 3 seconds in the lunge position

THA-THANG:
**PAX put keys/phones in Steam’s ruck** ——– **introduced the 30lb ruck plate = baby

Established battle buddies for the duration of the Q before stepping off
Mosey to Big Ball amphitheater with baby (American Indian run formation/style)
Super Stadium Steppers
- (1) Battle-buddy teams sprint to top of amphitheater stairs
- (2) Execute 5 pull-ups (overhand or underhand) individually
- (3) Sprint Back down –> hold incline Merkin position until PAX recovers
- (4) All PAX American-Indian runs with baby around Big Ball pond perimeter
  - halfway point = each PAX executes 5 squats with baby
- (5) After completion of perimeter mosey –> PAX members execute 20 x 4 Big Boy Sit-Ups (BBSs) and/or 20 x 4 Little Baby Crunches (LBCs)
- RINSE AND REPEAT UNTIL 50 PULL-UPS ARE COMPLETED
  - Last Round = 10 overhand pull-ups, battle buddy teams carried baby between them for 30 seconds on/30 seconds off, 5 squats with baby AND 5 baby chest presses
Mosey American Indian run style past AO start point –> under bridge by STEM Academy.
- PAX lined up against bridge wall in wall-sit formation
- From L –> R
  - (1) Execute 5 merkins (next PAX member holds baby during wall-sit)
  - (2) Rinse & Repeat 3x
Mosey back to AO start-point
TOBATA CORE WORK
- 30 seconds on/10 seconds off
- (1) American Hammers
- (2) Leg extensions –> Up (vertically) & out (horizontally)
- (3) Flutter Kicks
- (4) Hello Dollys (Happy Birthday Dolly —- yesterday)
ATMs
- Merkin plank position
- 15 x 4 shoulder taps
- 10 slow cadence merkins
- 10 fast paced merkins

MARY:
Heavy breathing, cursing of the 30lb baby – moral sustained 🙂
COUNT-OFF & NAME-O-RAMA
Pax Count: 4

Quarantine – Red Writer – Operation – Steam

CIRCLE OF TRUST/BOM:
Q shared his working thesis for the year: “It’s not about me” & “Allowing myself to fully understand and accept God’s grace”

When you look back at this upcoming year –> will you be able to say that you listened to God?

Focus in on where God is calling you this year & think about what your thesis or theses is for this year as you go back to your families, relationships, marriages, work, as High Impact Men of character.

Cloud 9 on the Tower of Power

January 3, 2018 Steam

THE SCENE: Character building weather: 10 degrees, clear sky, can’t lose
F3 WELCOME & DISCLAIMER:
Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition and 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 always give 100%. Thank you for being here this morning – it’s freezing but you’re here – so lock in and let’s rock and roll.

WARM-O-RAMA:
1. Side-Straddle Hop: 20 x 4 ( in cadence)

2. The Cherry-Picker: 15 x 4 (in cadence)

3. The Imperial-Walker: 12 x 4 (in cadence)

4. The Merkin: 10 x 4 (in cadence)

THA-THANG:
Mosey to Tower of Power!Big Ball AO –> World’s Fair Park Signs (corner of Clinch Ave. & 11th St.) –> Down Clinch Ave, turn left on 12th St. –> Tower of Power @ 11th Street Parking Garage.

***In order to cross a street —> PAX completed 10 – 4 count squats***

AMERICAN Indian run up the Tower of Power (Level 5 – Level 9)
- Upon arrival at each new Floor Sign (Level 6, Level 7, Level 8, & Level 9) = 5 burpees –> hold Al Gore
Level 9 = Cloud 9
Cloud 9 Circuit
- 1 PAX member sprints around perimeter of Cloud 9
- PAX executes incline merkins until relieved
- Each PAX member completes perimeter sprint once
- 15 second breather
- 1 PAX member sprints around perimeter of Cloud 9
- PAX executes 15 buddy-situps (each) until relieved
- Each PAX member completes perimeter sprint once
Cloud 9 ABS (Abdominal Beatdown by Steam)
- Back to back –> surge right on through
- Flutter Kicks (26 x 4 in cadence)
- Hello-Dolly (26 x 4 in cadence)
- Up & Outs (26 x 4 in cadence)
  - Flutter kick position (legs 6 in. above ground) –> extend legs up vertically until lower back comes off the ground) –> bring legs back down & extend outward to flutter kick position)
- American Hammers (26 x 4 in cadence)
Mosey Back Down Tower of Power
- AMERICAN Indian run all the way down back to initial entry point = Level 5

***In order to cross a street —> PAX completed 10 – 4 count squats***

MARY:
Q in Charge performed routine PAX check-ups —> made sure everyone was was breathing alright/could feel their fingers & toes, etc –> because of the 10 degree weather
COUNT-OFF & NAME-O-RAMA
PAX Count: 6

CIRCLE OF TRUST/BOM:
2 Corinthians 5:17 —> The old has gone and the new has come.

Embrace the new year and realize that God has brought you into this new year afresh. Sometimes it can be difficult to let go of the old and embrace the new —> keep the faith & fight the good fight in letting Him allow you as a HIM to lead, serve, and love others well in the new year.
MOLESKIN:
Prayer Requests: Pray for G-6 as he recovers from being sick and other PAX members as well
ANNOUNCEMENTS:
Saturday Qs at the Big Ball will return on 10 January 2018.

Fun Facts & Strong Backs

November 24, 2017 Steam

THE SCENE: A Character-Building 32 degrees; Cold hands, warm hearts, can’t lose.
F3 WELCOME & DISCLAIMER: Welcome to F3: Fitness – Fellowship – & Faith. My name is Steam and for the next 45 minutes I will be in charge and serve as your Q. I am not a professional – you are here on your own volition and I don’y 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 for your own safety but always give 100%. This morning we will sound off loud and we will not accept anything less than 100% from ourselves and our PAX. Aye? This is the standard this morning – we will meet and exceed it for all 45 minutes.

WARM-O-RAMA:
*** “G-6: What is your favorite Thanksgiving food?” –> Ask 1 member of PAX what G-6’s favorite Thanksgiving food is.

I. Side-Straddle Hop (SSH): 20 x 4 in cadence

Repeat *** with different PAX member(s)

II. Cherry Picker: 20 x 4 in cadence

Repeat *** with different PAX member(s)

III. Baby Arm Circles: 12 x 4 forward in cadence & 12 x 4 backward in cadence

The Merkin: 15 x 10 in cadence

THA-THANG:
Mosey to WFP (World’s Fair Park) amphitheater with Flag out front (FNG Caleb carried flag)

PT –> take a lap around amphitheater with a battle buddy –> PT –> take a lap with a NEW battle buddy
Each lap –> each battle buddy shares an interesting fact about themselves
4 laps & 100 reps
- (1) The Incline Merkin: 25 x 4
  - Take a lap w/Battle Buddy around the amphitheater
  - Back to amphitheater –> ask 1 member of PAX to share the interesting fact they learned on the lap
- (2) The Squat: 25 x 4
  - Take a lap w/new battle buddy
  - Back to amphitheater –> ask another member of PAX to share the interesting fact they learned on the lap
- (3) The Ground Pounder: 25 x 4 (Forearm plank –> up to push up plank 1 hand @ a time –> back to elbow plank 1 hand @ a time)
  - Take a lap w/new battle buddy
  - Back to amphitheater –> ask new member of PAX to share interesting fact they learned on the lap
- (4) The Little Baby Crunch: 25 x 4
  - Take a lap (all PAX together) –> hold @ top of amphitheater
- BOM (Pt. 1)
  - Q asked PAX: “Why have I been asking questions all morning?
  - 3 things: Ask – Listen – Remember
    - If you know and remember who’s on your team – you’ll find that coming out here and doing this crazy thing called F3 becomes a lot more meaningful but a ton more fun. Aye? Know your PAX, the man to your left and right, they’re out here, locked and loaded at 5:30 just like you.
- Run up by Big Ball (flag out front – Caleb) to Bridge across WFP
  - 2 columns facing across the bridge
  - Mosey across bridge –> every rectangular concrete plant holder = 10 x 4 squats
    - have different member of PAX call it in cadence each time
  - Form up in 1 line @ end of bridge (flag out front -Caleb)
- Motivational Cadence Call Mosey Back to AO
  - (1) F3! –> PAX repeats –> Good For You! –> PAX repeats –> Good For Me! –> PAX repeats
  - (2) All Day! –> PAX repeats –> Everyday! –> PAX repeats
  - (3) 1, 2, 3! –> PAX repeats –> I Love F3! –> PAX repeats –> 4, 5, 6! –> PAX repeats –> Pickin Up Sticks! –> PAX repeats –> 7 and 8! –> PAX repeats –> F3 is Great! –> PAX repeats –> 9 and 10! –> PAX repeats –> Let’s Do It All Again! –> PAX repeats
  - Repeat # 1 – 3 at Q’s discretion
- Arrive @ Field Across from AO –> Take The Field!
  - 150% –> your 100% is not good enough because you are better than your 100%, aye? You can do better than 100%, you have what it takes! TAKE. THIS. FIELD.
  - All out 150% sprint across the field to AO

MARY:
Caleb was the only FNG Big Ball had this morning. Putting the new guy in charge of something so sacred – the American Flag that always stays out front when we mosey and goes with us wherever we go – (I believe) helped him become more comfortable and integrated @ his first time @ F3.
COUNT-OFF & NAME-O-RAMA
PAX Count: 14 + 1 FNG
CIRCLE OF TRUST/BOM: (Pt.2)
Proverbs 11:14 –> “For lack of guidance a nation falls, but victory is won through many advisors.”

This is a call to action. When you look around at our world today – our nation is falling and it’s sad. Because there is a clear lack of guidance. we, men in F3, are called to be HIM = High Impact Men. Your nation needs you, your family needs you, your community needs you, F3 needs you. Take charge and be a leader. You are all leaders in some capacity whether you realize it or not. We found out earlier that when you know who’s on your team it’s a lot easier to embrace the suck knowing who’s beside you going through the same thing. Along with that – we are all cops. A cop is someone who upholds the law and holds others accountable to the law. Who’s the cop in your life? Who holds you accountable and helps you uphold who you were created to be? Are you a cop in anyone else’s life? I need that, we all need that. Men, great work this morning, I cannot begin to tell you what an honor it is to be out here and have the opportunity to lead and serve as your Q. You are free to lead. Take charge and make it happen.

Pray it out.
ANNOUNCEMENTS:
Big Ball Saturday Qs will be officially (re)starting in 2 weeks –> 3 December 2017