Steam – Page 28 – F3 Knoxville

Thursday Morning Square Dance

September 28, 2017 Steam

THE SCENE: Perfect weather for some character building
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side-Straddle Hop: 20 x 4 count
Cherry-Picker: 10 x 4 count
Imperial Walker: 10 x 4 count
Baby Arm Circles: 12 x 4 count
THE Merkin: 15 x 4 count

THA-THANG:

Mosey (with the American flag of course) to bridge across Big Ball AO
- 2 lines formed on either side of the bridge
- G-6 & Steam lead the two lines across safely
- Mosey to the bottom half of Market Square
The Square Dance
- 2 man battle buddy teams assembled
- Steam explained the logistics of the Square Dance
  - 4 corners around Market Square (C1 – C4)
- C1: 20 Merkins
  - Sprint to C2
- C2: 20 Squats
  - Lunge to C3
- C3: 20 Side Straddle Hops (SSHs)
  - Sprint to C4
- C4: 20 Baby Crunches
- Repeat Square dance –> decreasing by 5 reps every time with battle buddy
- Switch it up & reverse it after 2nd go around (go the other way)
Mosey Back Towards AO
- Flag in front
- Route: Market Square –> Gay Street –> Across Henley St. Bridge
- Guppy takes control of flag
  - 2 lines formed on either side of Bridge going across Big Ball AO
  - Guppy runs in the middle (yellow stripes) with the flag while G-6 & Steam lead two lines of PAX across the bridge safely
- Steam calls cadences –> PAX repeats forcefully and powerfully
  - “F3”
  - “Good For You”
  - “Good For Me”
  - “HUH!”
  - “HA-HA”
PAX halts at field separating them from AO warm-up area.
- Green Card takes control of the flag
- Green card leads PAX with flag out front in a 100% all out sprint across the field back to the AO #LeaveNothingInTheTank
Final 120 seconds
- Side Straddle Hop (SSH): 20 x 4 count
- 10 burpees on your own to end it

MARY:

Heavy breathing and confidence radiated from PAX post THA-THANG
COUNT-OFF & NAME-O-RAMA
- 23 PAX & 4 FNGs
- FNGs
  - Lax Bro
  - Four
  - Captain Jack
  - Special Sauce

CIRCLE OF TRUST/BOM:

“Keep the Faith” & “Fight the Good Fight”
- Two of Steam’s favorite phrases/sayings. Looking around in the world we live in today it can be hard to really and truly “keep the faith” and/or “fight the good fight.” Let God do his thing and simply understand this: He’s got this. Don’t let the world get you down – stay strong brothers. God’s got you covered day in, day out and He will help you Keep the Faith AND Fight the Good Fight no matter where you are or what you’re going through.
- #KeepTheFaith
- #FightTheGoodFight
Prayer Requests
- Woodshack’s mother and their family – car wreck

ANNOUNCEMENTS:

2nd F Event THIS Friday at Tank’s house: Cornhole Tournament & Fellowship.

Saturday Big Ball AO will be kicking off before the end of 2017 – keep on the lookout.

F3 GrowRuck is coming up 17 Nov. – 19 Nov. –> Contact Pfeiffer or Cap’n Crunch for more info.

Flag Day Eve

June 13, 2017 Steam

F3 Welcome & Disclaimer

Warm-O-Rama

1. 1. Side-Straddle Hop
    1. Standard jumping jack
    2. 25 count
    3. In cadence → ready position → exercise → 1, 2, 3 = 1
  2. Tempo-Squats
    1. 10 count
    2. Squats on my count
    3. In cadence → ready position → exercise → 1, 2, 3 = 1
  3. Merkins
    1. Standard push-up
    2. 20 – 1 counts
    3. In cadence → ready position → exercise → 1, 2, 3, 4……20

Mosey to Big Ball Amphitheater (bottom near stage)

The-Thang

Question – How Many Stars Are On The American Flag? 50 – good answer everyone!

1. 1. 1. 10 box jumps on/off stage → 10 incline merkins on stage → 10 box jumps on/off stage → 10 decline merkins on stage → 10 box jumps on/off stage
  2. 10 burpees on your own – go!
  3. Form 2 lines – (1 at the L stairs 1 at the R stairs)
    1. AT BOTTOM: Everyone on stage in a circle
    2. 1 man runs to the top of the stairs → 5 burpees → come back down and tag someone in

Each man will rotate in/out counterclockwise

1. 1. 1. AS A GROUP (on my count)
      1. 10 Merkins
      2. 10 Squats
      3. 10 Side-Straddle Hops
      4. 10 Squat Jumps
      5. 10 burpees
      6. REPEAT until everyone has gone up the stairs once
  2. Mosey to top of Amphitheater
    1. Indian Run around BB site (over bridge → past stairs → around to water shooter area facing the field)
  3. Facing the Field → pair up/get in partners
    1. As a team
      1. Knock out 20 burpees to start
      2. Wheelbarrow carry halfway across field → 20 squats (as a team)
      3. Other man wheelbarrow carries the second half of the field
      4. Reaching the end of the field → 10 burpees
      5. Sprint across field to starting point
      6. Al Gore it up when you get back
  4. Ab Circle
    1. Flutter kicks (20)
      1. In cadence → ready position → exercise → 1, 2, 3 = 1
    2. Big Boy Sit-Ups (20 on your own)
    3. Hello Dolly
      1. In cadence → ready position → exercise → 1, 2, 3 = 1

End at AO

Circle of Trust

1. Number off
2. Name – o – rama
3. FNGs?
4. BOM
  1. “Intervention of God Through Man”
  2. Reading the book “Wild at Heart” by John Eldridge and he talks about the intervention of a man for the betterment of a boy or man’s life. And I immediately thought of my stepfather stepping into that father figure role I desperately needed. So it’s been just amazing to see how God has put men and father figures in my life that have bettered me and pushed me to be a better man myself. And essentially that’s what F3 has been for me – being blessed to be able to come out here and push each other to get better physically but it’s also so much about that 2nd F – Fellowship. Taking this outside the workouts and creating fellowship and brotherhood together. So, man it’s been awesome and a blessing for me and the younger guys in college to see how God has intervened in my life and put F3 in my life and men like y’all to continually and intentionally push me to get better. So thank you.

The Tower of Power

May 30, 2017 Steam

F3 Welcome & Disclaimer

2. Warm-Up Exercises

– Side-Straddle Hop (jumping jack)

– 25 count

– In cadence  ready position  exercise  1,2,3 = 1

– Cherry Picker (stretch down to feet & back)

– 20 count

– In cadence  ready position  exercise  1,2,3 = 1

– Copperhead Lunge (slow lunge)

– 15 count alternating legs

– In cadence  ready position  exercise  1,2,3 = 1

– Merkin (push-up)

– 10 count

– In cadence  ready position  exercise  1,2,3 = 1

3. Mosey to Parking Garage Down From the Y

– 1^st stop OTW: Bottom of stairs to bridge across Henley St.

– 10 Merkins

4. The Tower of Power (Parking Garage across from Fire Depot)

- 9 floors
- Start with 5 reps on Floor 1  end with 45 reps on Floor 9
  - 1^st 3 Floors = Burpees
    - 5 burpees + 10 burpees + 15 burpees
  - 2^nd 3 Floors = Side-Straddle Hops ( 1 count )
    - 20 SSPs + 25 SSPs + 30 SSPs
  - 3^rd 3 Floors = Merkins
    - 35 Merkins + 40 Merkins + 45 Merkins
- 9^th Floor (Roof)
  - Abs circle
    - American Hammers
      - 30 count
      - In cadence  ready position  exercise  1,2,3 = 1
    - Flutter Kicks
      - 30 count
        
        In cadence  ready position  exercise  1,2,3 = 1
    - 20 Big Boy Crunches On your own and when your done plank it up

5. Mosey Back to Big Ball

– Stop at edge of field before flags

I believe that F3 and the fellowship that is created and forged here has helped men carry their brothers through things that they couldn’t do alone – it’s done that for me I know.

So we’re physically going to live that out right now!

Casualty drag or fireman carry your brother halfway across the field and then switch

6. Circle of Trust

– Number off

– Name-o-rama

– FNGs

– BOM

– Great work this morning – thanks for pushing each other

– So for this morning I’m gonna share something I’ve been pretty worried and anxious about with y’all. So my mom and sister are leaving Thursday to go to Europe for the whole summer and it’s just been weighing down on my heart for the past month with the state that the world is in and the terrible and evil terrorist attack that happened just last week even furthered my anxiety in regards to them leaving. And so questions started running through my head like “What if they don’t come back?” And I think processing these thoughts and praying about it helped me realize that that is exactly what the enemy wants to exceed at  pulling us away from our faith in God and pushing us toward some dark places. But God has a funny way of showing up in the 11^th hour, coming to our rescue and helping calm our hearts and so yesterday the verse of the day I get on my phone was 1 Peter 5:7  “Cast all your anxiety on him because he cares for you”

– And one of my favorite sayings is “Keep the Faith” and I find that so hard to do a lot of the time. But then God shows up. So as we go out into jobs, school, families, and just living day to day in this world – I encourage all of us to Keep The Faith because whatever darkness or hard place you might be going through right now, He’ll show up. We wouldn’t be here today if that wasn’t true. That’s all I got.

– Any prayer requests?

– Pray it out