F3 Knoxville

‘Ballin on #2ForTuesday

THE SCENE: THICK air. Like real thick.


  • 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


  • 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


(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)



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 )


13 PAX including Hightower (Capitol F3 in D.C.)


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.”


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.



  • “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


10 for 10 + Yoga

THE SCENE: 60s – orange tape everywhere. The Big Ball’s beloved AO meeting spot (World’s Fair Park fountains) was sectioned off by orange tape and construction cones for what I can only assume is the work of an overzealous TN Vols fan.



  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m ready to get steamy.
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have – so with the PT we do today, modify as you need but push yourselves and the men around you when at all possible.
  • Because check it out – most people in the world aren’t out here – I think that’s a pretty accurate statement. But you are – make it count



  • 4 Count Merkin: 10 x 4 IC
  • Mountain Climber: 10 x 4 IC
  • Rockette: 10 x 4 IC
  • Squat-Bender: 10 x 4
  • SSH: 10 x 4 IC


[ Theme of 10s for the day ]

(Mosey to Big Ball Stairs)

[ 10 for 10 ]

  • All 10 exercises will be done here at the bottom of the stairs
  • 1st 5 Xs: execute together – bear crawl up this first flight of stairs – and run around to the right until we’re back here.
  • 2nd 5 Xs: execute together – run to the right and around – bear crawl down the stairs right back here
    • (Modification after 1st round of 2nd 5 Xs –> rain comes down and makes the stairs slick so walk down the stairs and execute 5 squats instead)
  • The Xs
    • 1st 5:
      • 10 merkins (down/up)
      • 10 V-Ups (1 count)
      • 10 wide merkins (down/up)
      • 10 spider-mans (1 count)
      • 10 4 count merkins

( 20 Seconds in between the 1st 5 and 2nd 5 )

  • 2nd 5:
    • 10 squats (down/up)
    • 10 plank jacks (1 count)
    • 10 iron mikes (1 count)
    • 10 Oblique crunches (1 count)
    • 10 lunges (1 count)

( 20 counts of rest )

“Sometimes the only way you can go is up – so up we go)

(Mosey up the full flight of stairs to the top)

(Mosey to WFP entrance across bridge on the Left)

[ Level Up ]

  • In a circular fashion around the monument at the entrance to WFP
    • 5 incline merkins on lowest level
    • push-up hands to the second level — 5 incline merkins
    • push-up hands to the top level — 5 incline merkins

[ DimeLight ]

  • Alternating lights, execute 5 SSHs or 5 merkins (all 1 count) until you get to the other side of the bridge – Al Gore
  • Tired? Sore? Push a little longer – and pull one of these guys with you to push as well

(PAX is spent – but still rocking)

(Mosey under the bridge by the water)

  • Battle buddy up
  • Battle buddy teams against either side of the tunnel/bridge below the Big Ball

[ 1 more + 5 ]

  • BB1: handstand against wall
  • BB2: Bear crawl to the middle (ruck as a point of contact)
    • Execute 1 merkin
    • Bear crawl back to recover BB1
  • BB1 & BB2 switch roles
    • However – BB2 now does 2 merkins
    • Same thing next time, except BB3 does 3, so on and so on
  • When BB team finishes 5 merkins total – hold the wall-sit

(Rest  = 5 SSHs in cadence)

  • BB teams back on the wall
  • BB1: Wall Sit
  • BB2: Long jump to the middle (ruck)
    • Execute 1 burpee
    • Long jump back to recover BB1
  • BBs switch roles
    • Same deal as above

(10 SSHs all together)

  • Single file line going towards AO
  • American Indian run back to ShovelFlag

[ At ShovelFlag/Next to AO ]


[ Quarter-Pounder ]

  • 25 flutter kicks (4 count)
  • 25 LBCs (4 count)
  • 25 American Hammers (4 count)
  • 25 Mountain Climbers (4 count)

^^^Holy crap that’s a core killer ^^^

[ Yoga with Steam – 5 Minutes ]

  • Why? Because I’m getting old and sore and don’t stretch at all pre or post F3. And apparently it’s good for you, idk. It was a worthy endeavor.
  • Worked through a variety of slow movements – exposing and manipulating muscle groups that were worked today


12 PAX – No FNGs



[ What do you do when you don’t get the results you want? ]


  • Training for Army OCS, and yesterday I didn’t get the answer I wanted. I was off by 4 points on my testing. Missed it by that much. I was pretty pissed. 4 points are you kidding me? I racked my brain going through what I could have done better, playing out hundreds of scenarios in my head – of what I thought would be a very different turnout. 
  • So what now?


  • And yeah – it’s disappointing but I have 2 options – (1) take it as a crushing blow and count myself down and out or (2) absorb the blow – get back up on the horse and move forward – realizing the work I need to do to make it happen next time. 


  • Regroup. Get back up. Stay in it.


  • Question/Challenge to all of us is this: when you don’t get the news or results you want – what’s your initial instinct and how do you pick yourself up and move forward. 
    • Maybe a bigger question is not what your initial instinct is but who/where do you run to?

Motivational Statement from a timeless classic: https://youtu.be/umSlEYfYzK4



Team Hoyt Mentality

THE SCENE: 45*, clear, and perfect

Squat and reach
4-count merkins
8-count bodybuilders
Quick mosey over to the long, straight sidewalk adjacent to the convention center. Six cones are set up down the length of the sidewalk, spaced 15-20 yards apart.  Each cone has an exercise and rep count, simply run between cones knocking out the exercises.  After completing the last exercise, lunge walk to first cone (fifth from start) and sprint the remainder.  First man back instructed to pick an exercise and knock it out until everyone returns.

  • Cone 1 – 10 burpees
  • Cone 2 – 15 tuck jumps
  • Cone 3 – 20 CDD
  • Cone 4 – 25 merkins
  • Cone 5 – 30 squats
  • Cone 6 – 35 leg lifts

Rinse and repeat, only this time grab a battle buddy.  You both still do all the reps, but you’re not alone.  Quick 10 count and mosey over to the base of the Big Ball stairs. Routine as follows:

  • 10 sit up ups at the bottom
  • Crawl bear up the stairs to the first big landing
  • 10 supermans
  • Wall sit until everyone completes

Assemble in front of the Big Ball, grab a different battle buddy from before.  One man knocks out pull ups on the Big Ball while their buddy does 25 squats.  Flapjack until both have done one round of each exercise.  Reassemble in front on the stairs, repeating the previous routine with another battle buddy.  Again, both doing all the reps, just not alone:

  • 10 sit up ups at the bottom
  • Crawl bear up the stairs to the first big landing
  • 10 supermans
  • Wall sit until everyone completes

Back to the Big Ball, doing pull ups until your partner relieves you.  Squats were substituted for Army quality 4-count merkins before relieving your partner.

Quick ring of fire with merkins, going around doing 1 rep, then 2, etc up to 5 reps.  Recover and mosey back to SP

45* situps on each side
Freddy Mercury
12 Strong: Butterfly, G6, Hoops (FNG), Half Caff, Postman, 8 Seconds, Dovetail, Steam, Jenner, Backdraft, Swanson, Abort (QiC)
Use the Hoyt mentality.  Rick Hoyt was born with cerebral palsy, and despite doctors telling his parents he would be nothing but a vegetable his whole life, his family didn’t give up on him.  They continued working with him with a computer he gained the ability to communicate and eventually went on to graduate college.  Team Hoyt began in 1977 when Rick Hoyt asked his father if they could run in a race together to benefit a lacrosse player at his school who had become paralyzed.  He wanted to prove that life went on no matter your disability.  Dick Hoyt was 36 years old and not a runner.  After their first race, Rick said, “Dad when I’m running, it feels like I’m not handicapped.” This team has completed 257 triathlons, 6 of which are Ironman, 7 Half Ironman, and 72 marathons with over 30 being the Boston marathon.

We were in multiple two man teams this morning, and in that case you are either the fast man or the slow man.  Dick Hoyt would have never began his journey without his slow man.  They have went on to inspire countless people (YHC included) because the push from the slow man.  NEVER DOUBT YOUR IMPACT regardless of how you perceive your abilities.  Also, if you happen to be the fast man, you better be sure you’re bringing someone along.  Dick Hoyt carried his son between events, towed him while swimming, pushed him on the bike and in the wheelchair.  Without his son, he was just another competitor.  With him, a legend.

Big Ballin’ Monday


The Big Ball Ruckers just got done, cars started pulling up, the weather was cooked to perfection.


  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your QIC this Monday morning
  • Any FNGs?
  • Let’s get a couple things out of the way before we jump in:
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know what injuries you may or may not have so while this is a workout I planned – no one is going to make you do every single rep to perfection so if you need to modify anything we do this morning feel free to do so!
  • Here’s the challenge with that – push yourself and the men around you – let’s get to work this morning.



( The 1st exercise is________ )

( Ready position: Move! )

( In Cadence: Exercise! )

  • SSH: 20 x 4 IC
  • Imperial Walker: 15 x 4 IC
  • Rockette: 10 x 4 IC
  • Merkin: 5 x 4 IC


[ Ring of Fire – Inside AO ]

  • Assemble battle buddy teams
  • As a team:
    • 50 Incline Merkins
    • 50 Dips
    • 50 pole-pulls
    • 50 box jumps
  • BB1 is executing their exercise while BB2 is taking 2 laps around this ring because we’re 2 days into March
  • If you get done: flutter kicks on the bench

(10 count please)

(Mosey to the top of Amphitheater)

[ 11s ]

  • Top: chin-ups/pull-ups
  • Bottom of your respective side: Squat (1 count)
    • Start with 1 chin-up :: 11 calf-raises
  • Recover on the stage when you’re done
  • PAX executes core work and then picks up the 6 team

(Mosey to Big Ball Stairs)

– PAX bear crawls up 2 flights of stairs and then holds the squat until everyone bear crawling is on top

*1 of the PAX goes down – breathing and conscious, but just some lightheadedness*

Everyone recovers back at the bottom of the stairs.

Q instructs Swanson to lead PAX up stairs again while Q and north provide support for downed PAX member.

Q talks and provides minimalist support while Abort sprints back to cars to get water. Q had a ruck with medical gear & CPR but made the final decision before leaving the car to not bring water in the ruck.

LESSON: You don’t need it until you do. Better to have it and not need it than need it and not have it.

Downed PAX recovers, slowly, drinking water, and the rest of the PAX finish from bear crawl stairs.

Abort and Jenner provide support as Q leads PAX in 1 final bear crawl/merkin charge up the stairs and beyond and back. When they arrive back down where Abort and Jenner and downed PAX member is, the decision is made for one final exercise and to hold the COT here,  instead of moseying back to AO, taking into consideration the recovering PAX member (Great suggestion by G-6).

PAX circle it up and execute 20 down/up merkins. Done.


17 PAX – No FNGs


(1) 2 Timothy 1: 1-7 & (2) 2 Timothy 4: 6-7

(1) You then my child, be strengthened by the grace that is in Christ Jesus, and what you have heard from me in the presence of many witnesses entrust to faithful men, who will be able to teach others also. Share in suffering as a good soldier of Christ Jesus. No soldier gets entangled in civilian pursuits, since his aim is to please the one who enlisted him. An athlete is not crowned unless he competes according to the rules. It is the hard working farmer who ought to have the first share of the crops.

(2) For I am already being poured out as a drink offering, and the time of my departure has come. I have fought the good fight, I have finished the race, I have kept the faith.

My aunt read this to us at the dinner table this past weekend and it made the hairs on the back of my neck step up. It challenged me to ask myself a few thought-provoking questions (TPQs) such as:

  • What do I allow myself to get entangled in throughout the week that is preventing my from being who God is calling me to be?
  • Who am I aiming to please this week // Who is enlisting me?
    • Work? Circumstances? Jesus? Etc Etc Etc…

The run you race as a man is a long one. It’s one that is righteous, but it is one that is long and difficult as well sometimes. I love in 2 Timothy 4:6 that it says “I am already being poured out as a drink offering…” You are being utilized for the Kingdom and for the Lord already, in your home, in your relationships, in your work, in every sphere of influence He has uniquely placed you in. To bring glory to Him – keep running that race, keep fighting that good fight, and keep the faith, even when the race gets dark and heavy, remember to look up and realize the name of the game is one foot in front of the other.


  • It’s okay when things don’t go to plan. You must learn to react and adapt swiftly and appropriately, especially when there is potentially a life at stake/a downed PAX member


  • You will never be 100% prepared for every single scenario that you might encounter. HOWEVER, it is important to be as prepared as you can. I did not put water in my ruck when I left my car and walked to the AO this morning. It was right there and I left it in my car. And a time came when one of the PAX under my command/responsibility needed it and I didn’t have it on-hand. You don’t need it until you do – and it’s better to have it and not need it than need it and not have it. This was a great example of that this morning.
  • This is what High Impact Men do – step up, react, and adapt. Special shout-out to Abort and Jenner and Clark for doing just that this morning.


friday friyay

THE SCENE: cold, but dry
10 ea:
Flutter kicks
Baby arm circles (both ways)

R & R


Mosey to the coupon pile at Nicholas Cage’s temple. Pick your coupon wisely!

Go to hill between the church and masonic temple

20 curls at bottom
Over head carry to top of the hill
20 coupon squats
Drop coupon
Run back to the bottom of the hill
20 merkins
Run to the top of the hill
20 ssh
Over head carry to the bottom of the hill

R and R

Mosey to the parking lot on Hotel

CMU Circut:
25 KB swings
20 OH press
15 squat press
10 curl & tricep ext
5 block burpee press

25 bbs

R and R (total three rounds)

hold plank in front of CMU for no particular count.
move hands on top of CMU and perform 2 merkins
move back to ground, then to elbows, back to standard plan, to CMU and perform 2 merkins.

R and R


King, Queen , Jester

Q 101 Saturday at Asylum