F3 Knoxville

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