F3 Knoxville

Steam Can’t Count Because He’s Not A Professional, But It Was Still A Pretty Good Q

Workout Date: 5 Mar 2022
QIC: Steam

[ The Scene ]

TBSIA (The Best Sunrise In America) was slowly beginning to arrive on the scene.

[ 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 however:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning feel free to do so. But in that moment of potential modification ask yourself this question: CAN I DO BETTER? Then ask the HIM on your left and right if they can as well.

[ Warm o Rama ]

  • Motivator: 5 (Steam can’t count to 5 for Motivators so he will need a Q101 soon)
  • Baby Arm Circles: 10×4 F / 10×4 B
  • Mountain Climber: 10×4
  • Merkin: 10×4

[ The Thang ]

(Mosey to the flagpole)

(1) Flagpole — 5s

  • 5 Xs: 25 reps on a 1 count
    • SSH
    • Merkin
    • Squat
    • LBC
    • American Hammers
  • 5 stations
    • Flagpole: 25 SSH
    • Corner 1 of parking lot: 25 merkins
    • Corner 2 of parking lot: 25 squats
    • Corner 3 of parking lot: 25 LBCs
    • Corner 4 of parking lot: 25 AHs
  • The movements
    • 5 rounds
    • Doing your SSHs here, running to corner 1 and doing that exercise, running back here, and rinse and repeat what you just did, but adding the next corner into the mix
    • For example: SSH, merkins, squats — back to the flagpole
    • Adding a corner each time until you’ve done all 4 corners in one round
  • Recover back here when you’re done

(Mosey to The 3 Strands)

(2) The 3 Strands

  • Strand 1 (Far Left) — run to the other side + execute 5 man-makers + run back on strand 1
  • Strand 2 (Middle) — run to the other side + execute 10 man-makers + run back to the other side
  • Strand 3 (Far Right) — run to turn other side + execute 15 man makers + run back to the other side
  • You’re always starting on this side, and running back to this side after the man-makers

(Mosey to The Dock)

(3) The Dock

  • Core 4 25×4
    • LBCs
    • Cockroaches
    • Flutter kicks
    • Reverse BBS

(Mosey back to the Pavilion)

  • 10 step ups
  • Run to the parking lot (AO)
  • Execute 50 SSH (1 count)
  • Rinse and Repeat

[ Mary ]

Down + Back sprints and squats and merkins across the parking lot

Cash-Out: ATMs

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

[ The Zelensky Leadership Model ]

Ukrainian President Volodymyr Zelensky’s response to a potential airlift from the U.S., in light of Russia invading Ukraine, has gotten a lot of attention and spotlight over the past week or so. Here was Zelensky’s response: “I need ammunition, not a ride.”

Take the politics, the names, positions, locations out of this and what do you have? You have an incredible leadership principle +  model. In this specific situation, you have a leader asking for the tools to stay in the fight, rather than taking the first chance to get out. And don’t we do the opposite of this in our lives sometimes?

If you subscribe to the Christian faith, here’s what this can sound like, at least for me sometimes:

“God if you would just airlift me out of this situation.”

“God please get me out of this.”

If you don’t, and more culturally speaking, the soundtrack of this goes something like this:

“That’s not my job/problem.”

“This is a sign that this isn’t what the universe has for me.”


“God supply me what I need to stay in the fight.”

“God – you have me here for a reason. Please supply me with the tools to do your will.”


“What tools do I have at my disposal to attempt to make this situation better?”

So what is the “ammunition” that helps us keep the faith + fight the good fight, even when the fight we’re in seems insurmountable? If you’re a follower of Jesus is the Bible or the word of God. So then we take this leadership principle from Zelensky and ask ourselves “Am I asking for ammunition to fight the enemy or simply looking and waiting for a way out?” 

Takeaway: The world needs more High Impact Men that are willing to stay in the fight and ask for the ammo/tools to battle, than jump ship after the first shot is fired. Because here’s what HIM do: 3 things

  • They don’t flee from the fight, they stay rooted in the darkest of night
  • They don’t look for an extraction point, they find and create rallying points
  • They don’t escape, they elevate

Quit looking for rides out and start asking for ammunition to stay rooted where you are.