F3 Knoxville

Author: Steam

The PM Crew Tackles Accelerate Metric Workout #1

F3 Q: 1/17/2023

Asylum PM

5:45pm – 6:30pm

[ The Scene ] 

  • 50s
  • Cloudy with a chance of IRON SHARPENING YEAHHHHHHHHHH

[ 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
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

[ Warm o Rama ] 

(5:45pm – 5:50pm)

These warm up Xs will be catered towards the Xs we’re going to do in Accelerate Metric Workout #1 

  • SSH: 15×4 
    • Run 25 yards and back 
  • Cherry Picker: 10×4
    • Run 25 yards and back 
  • Twisty: 10×4
    • Run 25 yards and back 
  • Rockette: 10×4
    • Run 25 yards and back 
  • High Knees: 10×4 
    • 25 yards and back 

Dynamic SWS (5:50 – 5:55)

4 corners – The Movements 

  • 1st Corner: Cobra stretch (30 seconds)
    • Run 
  • 2nd: 20 BAC (Front and Back)
    • Karaoke
  • 3rd: 10 Lunge Twists 
    • Deep Lunge
  • 4th: 10 wind mills
    • Side shuffle back to the light pole 

[ The Thang ] 

(Give instructions at 5:55pm)

(Start the workout at 6pm on the dot)

Accelerate Metric Workout #1

Introducing Accelerate 2023 — In an effort to ensure that the PAX of F3 Knoxville are continuing to accelerate their King (Q-source speak for always getting better in their workouts), we are going to be promoting 6 workouts this year done 6 months apart and to Track PAX progress. So the January and July workouts will be the same, Feb/August, etc. Instead of making it a competition, a la Iron Pax, this is an individual competition. Overall results will not be posted or tracked, just participants. AOQs will be the ones to share with PAX members their overall scores. 

This a YOU vs. YOU acceleration and not an Iron Pax-like competition. It will be about competing with yourself, not other PAX members. Please DM me any feedback you have for this year-long Accelerate challenge!

Here is January + July’s Accelerate workout:

Metric Workout #1 (Every man will need 1 CMU)

Set a timer for 30 minutes.

Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. 

After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. 

Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

When you finish the Blockees, start back at the top with curls.

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats (the next exercise)…etc.  

Once through the entire circuit is 525 reps (burpees do not count toward total).

[ COT ]

  • # off —> 13
  • Name o Rama 
    • Pele, Swimmies, Pusher, Sparkler, Rooney, Drum Major, F6, Abacus, Lillydipper, Brick, High-Heels, OnStar,  Steam
  • FNGs — 0
  • BOM

Reflections from the past week: 

  • Cardinal died on Wednesday 
  • My grandfather died yesterday
  • Megan (my wife) is going through a really tough time with her job and searching for a new one

It would be really easy to look at the past week and think “What in the world is going on.” But in light of everything that has happened over the past week, here are three things I need to remember, and maybe we all do heading into a new week. 

(1) We can rejoice too, when we run into problems and trials, for we know that they help us develop endurance. – Hebrews 5:3

    • Something about the really hard things we go through in life develop endurance for us to press on, to keep going, and to stay in the fight. 

(2) Memento Mori = Remember that you must die

    • This is just a fact of life. 
    • It’s not an “if” it’s a “when”
    • That being said – how are you you stewarding the days you’ve been given? We each have a certain number of days we’re going to be on this earth, no more, no less. 
    • I’m 28 years old, which is roughly in the neighborhood of 10,000 days —> Have I taken advantage of these days or have they taken advantage of me (Ephesians 5:16 — making the best use of the time, because the days are evil)

(3) Keep showing up

    • High Heels has said “How do you get better at burpees? Do more burpees.” And in the past when I’ve heard that I probably laughed or thought “But why?”
    • But the point is not the success or failure, but to keep showing up. You wanna get better at burpees? Keep showing up and do the work. 
    • To quote Samwise Gamgee —> Folk in those stories had lots of chances of turning back only they didn’t. Because they were holding on to something. That there’s some good in this world and it’s worth fighting for. 
    • Last week we all saw how powerful and impactful it is when men decide to show up. 

1st PM Q 2023: New + Improved Tour de Pavilion

1st Q of 2023

1.3.23 — Asylum PM

5:45pm – 6:30pm

[ The Scene ]

  • 1st Q of the year
  • Setting the tone for the year

[ 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
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?

[ Warm o Rama ]

  • SSH: 23×4
  • Mountain Climber: 23×4
  • Squat: 23×4
  • Merkin: 23×4
  • Flutter Kick: 23×4

(You just completed all of the exercises we will do tonight)

[ The Thang ]

The New + Improved Tour de Pavilion!

(Mosey to Pavilion Sr.)

(1) Pavilion Sr.

  • Pyramid 5s
    • Xs: SSH, Mountain Climber, Squat, Merkin, Flutter Kick (all on a 4 count)
    • Run through all 5 Xs, starting at 5 reps
    • When you’re done with all 5, run out to the circle and do 1 merkin
    • Run back and rinse and repeat, but with 10 reps for each X
    • Rinse and repeat until you complete 25 reps of all Xs and complete your last burpee

(Mosey to the Pavilion Jr.)

(2) Pavilion Jr.

“If you want to go fast, go alone, if you want to go far, go together.”

  • Battle buddy up
  • 1 BB will be rocking 1 of the Xs here in the Pav. Jr. – while the other one runs out to the top of the island and executes 10 SSH (1-count)
  • You and your BB team will run through all 5 Xs here in the Pav. Jr.
    • No # to hit in the Pav. Jr.
    • Merkins can be incline or decline merkins

-All pax execute 25 final incline merkins together-

(Mosey back to the the flag)

[ COT ]

  • # off — 9
  • Name o Rama
  • FNGs — 0
  • BOM

2023 – The Year of the Resolute Man

Resolute (adj.)

  • Admirably purposeful, determined, unwavering
  • Marked by firm determination, bold, steady

Resolutions have a very strong track record of failing and falling short by the wayside. Resolute men do not.

What do you want to be marked by this year? Picture yourself where you were just last week, but in 11 months from now. What story might you tell?

The Fake Gloomers Shut 2022 Down

F3 Q: 12.29.22

Last Asylum PM Q of 2022

[ The Scene ]

  • Chilly

[ 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
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?

[ Warm o Rama ]

  • SSH: 22×4
    • Run to the opposite curb: 10 incline merkins — then back
  • Rockette: 22×4
    • Run to the opposite curb: 10 squats — then back
  • Imperial Walker: 22×4
    • Run to the opposite curb: 10 cherry pickers — then back
  • Mountain Climber: 22×4
    • Run to the opposite curb: 10 LBCs — then back
  • GradyCorns: 22×4
    • Run to the opposite curb: 10 flutter kicks — then back

[ The Thang – Keeping It Local ]

(1) 4 Corners

  • Representing the 4 quarters of 2022, with a lesson (mini-BOM) from each
  • Q1 (January – March)
    • All on a 1-count
    • 25 SSH
    • 25 Merkins
    • 25 Squats
    • 25 LBCs
    • The Lesson: The question — “Where are you?” Where you started this year is not where you will end it. Your location matters (physically, mentally, emotionally, relationally, and spiritually).
  • Q2 (April – June)
    • All on a 1-count
    • 25 Imperial Walkers
    • 25 Carolina Dry Docks
    • 25 Lunges
    • 25 Heel Raises
    • The Lesson: The name of the game is one foot in front of the other. KMF – Keep Moving Forward.

(As the year went on, sometimes things can get more difficult and that’s where we press in, versus checking out. Now everything will be on a 4-count)

  • Q3 (July – September)
    • All on a 4-count
    • 25 SSH
    • 25 Merkins
    • 25 Squats
    • 25 LBCs
    • The Lesson: Preparation makes the difference. (Wedding)
  • Q4 (October – December)
    • All on a 4-count
    • 25 Imperial Walkers
    • 25 Carolina Dry Docks
    • 25 Lunges
    • 25 Heel Raises
    • The Lesson: The ministry of presence and gathering is sometimes all anybody needs. (Convergence – weekly discipline)

(Mosey to The Pavilion)

(2) There And Back Again

  • All Xs are 20 + on a 1 count
  • 4 sides of the table (2 short, 2 long)
    • Long: Sitting Squats
    • Short: Incline Merkins
  • Execute 1 side of your table, then run to the flag and execute 10 single-count LBCs
  • Rinse and repeat until you finish all 4 sides of your table
  • Wall sit when you’re done

(Mosey back to the AO for Mary)

[ Mary ]

The final ATMs + SWS of 2022

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM: Year In Review

Notable BBs from 2022:

  • January 2022 — https://f3knoxville.com/thank-you-for-the-accountability/ (Crispr)
    • Accountability
  • “What is true for all men seeking to Accelerate is that it works better as a Group than as a Singleton. Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the power of the Shield Lock. Together, we sharpen each other – as iron sharpens iron. It’s simple really. If you want to learn to run faster, just find a faster man. And chase him until you catch him.”
  • March 2022 — https://f3knoxville.com/drum-major-51/ (Drum Major)
    • Leadership
    • A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves. —Lao Tzu
  • April 2022 — https://f3knoxville.com/asylum-saturday-am/ (Pusher)
    • One day at a time
    • Matthew 6:34 – “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.”
  • July 2022 — https://f3knoxville.com/zone-improvement-plan/ (Curveball)
    • Freedom
      • PETER MARSHALL Chaplin of US Senate 1947 – “May we think of freedom not as the right to do as we please, but the opportunity to do what is right.”
  • November 2022 — https://f3knoxville.com/kindness-ninjas/ (Drum Major)
    • Kindness Ninja
    • “Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Ephesians 4:32

Concerning the HIM of the Asylum PM

To the men of the F3 Knoxville Asylum PM, on the last PM workout of 2022.

Thank you. Thank you for being the fathers, husbands, leaders, and High Impact Men I have personally needed in my life this year. More than that, thank you for fulfilling your duties as men with honor, courage, and commitment to your families and spheres of influence this past year. I look up to all of you and have learned much from very single one of you. A couple of things that we’ve walked through together this year, that I wanted us to remember for a second:

  • Death
  • New Life
  • Marriages restored
  • Marriages begun
  • Job changes
  • Moving houses
  • Protecting and stewarding our culture
  • Car crashes
  • Surgeries
  • Recovery
  • Redemption

And many others. We’ve grown together as men who want to make an impact in our small corner of the world. We’ve had an opportunity to steward what’s been given to us this year, and because of you men showing up, even the times when you didn’t feel like it or didn’t want to, we succeeded.

It’s an honor to know and grow with you men. Iron Sharpens Iron!

The 1st of the Last

F3 Q: 12.1.22

The 1st Q of the Last Month of 22 

[ The Scene ] 

  • 40s getting into the 30s
  • Sun goin down 

[ 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
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs? – 0

[ Warm o Rama ] 

  • Rockette: 10×4
  • SSH: 10×4
  • Zombie walk from one end of the parking lot to the other
  • SSH: 10×4
  • Merkin: 10×4
  • SSH: 10×4
  • High Knees down and back 
  • SSH: 10×4

Tour de Lights

[ The Thang ] 

(Mosey to the Coliseum) 

— Stop 1: Top of the Dragon

  • 5s (1:1, 2:2. 3:3, etc)
    • POC: Top + 3rd light down 
    • Xs
      • Top: Mountain Climbers (4ct)
      • Man Makers (8 count)

— Stop 2: Roundabout before the Coliseum

  • Core 4: 25 merkins, 25 squats, 25 BBS, + 25 Carolina dry docks  
    • All on a 1 count
    • In between each X, we’re going to run to the top where the building is, and execute 10 SSH together

— Stop 3: Middle of the Coliseum

  • The Triangle Pyramid
    • 3 POC: Think of the coliseum like a triangle – 2 base points on either side of the bottom + the top point where the admin doors are)
    • Starting on the right, we’re going to run the triangle, but it’s going to be pyramid style, meaning that the Xs are going to build upon each other 
      • C1: 1 cone (SSH)
      • C2: 2 cones (Merkins + Imperial Walkers)
      • C3: 3 cones (LBCs, Flutter Kicks, Dips)
    • Everything is 20 reps, on a 1 count

— Core 4 looking over at the lights 

  • American Hammer: 25×4
  • LLBC: 25×4
  • Penguin: 25×4 
  • Dead Bug: 25×4

(Mosey back to the AO)

[ Mary ] 

  • ATMs
  • SWS

[ COT ]

  • # off – 13
  • Name o Rama: Pele, Lillydipper, Tank, Title9, Pusher, Doubtfire, Dawg Paddle, Rooney, Brick, High-Heels, Abacus, Onstar, Steam
  • FNGs – 0
  • BOM

Where Are You? 

  • Genesis 3:6-12

“When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it. She also gave some to her husband, who was with her, and he ate it. Then the eyes of both of them were opened, and they realized they were naked; so they sewed fig leaves together and made coverings for themselves. Then the man and his wife heard the sound of the Lord God as he was walking in the garden in the cool of the day, and they hid from the Lord God among the trees of the garden. But the Lord God called to the man, “Where are you?” He answered, “I heard you in the garden, and I was afraid because I was naked; so I hid.” And he said, “Who told you that you were naked? Have you eaten from the tree that I commanded you not to eat from?” The man said, “The woman you put here with me—she gave me some fruit from the tree, and I ate it.”

(https://my.bible.com/bible/111/GEN.3.6-12)

3 things I want to point out as we head into the last month of this year: 

  1. “She also gave some to her husband, who was with her, and he ate it.” — What locations are you allowing yourself or the loved ones around you to be in? Mental, physical, emotional, spiritual, sexual locations that are good and healthy or locations that may not be as conducive to how we’re called to walk as HIM. 
  2. “God called to the man and asked “Where are you?” —  God will always call Adam first. It’s not a sexist thing or misogynist thing, it’s by design. We as men are called to lead. And we will answer for how we’ve led. Why would God ask Adam “Where are you?” when he knew exactly where he was at? Now that’s a powerful question. A question we can all  intentionally ask ourselves and others as we enter into the last month of 22 and into a new year – Where am I? Or where are you? Emotionally, physically, mentally, spiritually, relationally, sexually, etc. 
  3. “The man said “The woman you put here with me-she gave me some fruit from the tree, and I ate it.” – This is where I get it wrong so much of the time when I’m convicted – it’s not my fault, it’s her. Or it’s their fault. Or it’s the circumstances’ fault. And some of that may be true. But what would it look like to have a generation of men stand up and say “It’s not my fault, but it’s my duty. My duty as a steward of what’s been entrusted to me, my duty as a gardener, protector, and HIM.” 

Closing — It’s easy to show up to a 45 minute workout (for me at least) and not be real. “How’s it going? Good? Good!” But I want to invite myself and all of us into a very scary and eye opening endeavor over the next 30 days – check your location. Where are you? Really? Take stock on your location mentally, physically, emotionally, sexually, spiritually, relationally, professionally, etc. The greatest thing about sharing your location with someone is that it demands accountability. 

F3 never has been, and never will be a men’s ministry. However, a men’s movement? Absolutely. Why? Because men are called to MOVE. 

Quality Time With The Twins

F3 Q: 11.19.22 | Asylum Saturdays | 7am – 8am 

[ The Scene ] 

  • 20s
  • Sunrise at 7:16am

[ 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
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

These are the twins – their name is Sandy. They’ll be our companions for today. 

[ Warm o Rama ] 

  • SSH: 20×4
    • Cherry-Picker: 5×4
  • SSH: 20×4
    • Windmill: 5×4
  • SSH: 20×4
    • Imperial Walker: 5×4
  • SSH: 25

[ The Thang ] 

(Demonstrate how to cary Sandy)

(Slow mosey to the top of Cardiac)

(1) 50s

  • 5 rounds of 10 reps on a 1 count
  • 2 POC: top and bottom 
  • Each POC will be a round
    • Top, Bottom, Top, Bottom, Top
  • R1 (Top)
    • Top: Sandy curls (5)
    • Bottom: Incline merkins (10)
  • R2 (Bottom)
    • Top: Sandy squats (5)
    • Bottom: Incline merkins 
  • R3 (Top)
    • Top: Sandy rows (5)
    • Bottom: Incline Merkins (10)
  • R4 (Bottom)
    • Top: Sandy chest presses (5)
    • Bottom: Incline Merkins (10)
  • R5 (Top)
    • Top: Sandy squat thrusters (5)
    • Bottom: Incline Merkins (10)

Done — stay up top and knock out LBCs 

(Mosey to the Hallam Rock, carrying the twins)

  • Knocked out 20 SSH straight up

(Mosey to The Coliseum)

(2) Around the World

  • Track: clockwise around The Coliseum
  • HQ: the 6 position 
  • Split into 2 groups, 1 that ran the lap while the other did the sandy exercises
  • There will be an exercise that involves Sandy (5 reps) – which everyone does
  • Lap 1: Sandy chest presses
  • Lap 2: Sandy up/downs
  • Lap 3: Sandy drag throughs
  • Lap 4: Sandy E-Brakes

(3) Back n Forth Ping Pong

  • 2 POC: roundabouts on either side of the overlook 
  • 1:1, 2:2, 3:3, 4:4, 5:5
  • The X to the right: merkins
  • The X to the left: squats  
  • Carry the sandbag with you to one roundabout then drop it for someone else 

(Mosey straight down to the bathroom building – chucking the twins down the hill)

(4) Sandy bear crowls

  • the guys with a Sandy will place both hands on the sandbag and use it to propel them forward 5x
  • The guys without are going to be doing lunges 
  • Then switch on/off a Sandy until we get to the other side of the parking lot

[ Mary ] 

  • SWS (Stretching With Steam)
  • ATMs

[ COT ]

  • # off – 13
  • Name o Rama 
  • FNGs – 0
  • BOM

“Acts of Resistance”

What acts of resistance have you taken this week? For example, in a culture that breeds and breathes and encourages laziness and complacency, an act of resistance might be showing up to an F3 workout.or maybe an act of resistance is showing up to that hard conversation with a loved one or family member. Or maybe an act of resistance is not grabbing that 3rd beer or choosing to eat something different or putting down the phone at a certain hour of the day or night. Or an act of resistance might be just showing up somewhere like church or F3 or to something that’s good for you rather than allowing you to talk you out of it. 

These small acts of resistance deter us from slipping into complacency, comfortability, and less than what God has called us to be as men. 

There’s a great Star Wars quote about The Resistance: “They win by making us think we’re alone.”

Action Item as HIM

“But you, man of God, flee from these things, and pursue righteousness, godliness, faith, love, endurance, and gentleness. Fight the good fight of the faith. Take hold of eternal life to which you were called and about which you have made a good confession in the presence of many witnesses.” (1 Timothy 6:11-12 CSB)

  • Identity: You, man of God
  • Action: Flee, Pursue, Fight the good fight, Take hold