Steam – Page 29 – F3 Knoxville

Share The Burden

October 7, 2022 Cow Patty

THE SCENE: Cool Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers – In Cadence

Lil’ bit of this, lil’ bit of that
THA-THANG:

Indian Run using 75 lb sandbag.

Man at the end carries the sand bag while running to the front of the line. Dropping the sand bag as he gets in line. Man at the end grabs the sandbag and repeat.

Wall Squat sandbag pass

Indian run ended at block building. Each man did a wall squat on the wall and passed the sandbag down and back for a total of 7 passes.

Sandbag Lunges

Staying in line, everyone lunges. Man in front carries the sandbag for 3 lunges then drops it. Man behind picks up and does the same thing until playground was reached.

Monkey Bar Abs, Over the Shoulder Throws, Swing Pushups

First man in line does a sandbag toss over the shoulder 3 times then does the monkey bars. At each bar bringing the knees to chest before moving on to the next. When the first guy drops the sandbag the next grabs it and start his throws.
While waiting their turn for the toss and monkey bars, everyone else is doing decline merkins with feet in a swing. At the top of each push up bringing knees to chest.

Did this all twice-ish

MARY:

Roulette
COUNT-OFF & NAME-O-RAMA
FNG – Duracell
CIRCLE OF TRUST/BOM:
We aren’t called to carry the burdens of life alone. Galatians 6:2 “Carry one another’s burdens; in this way you will fulfill the law of Christ.”

The sandbag in the workout represented the burdens we may carry. Started the workout letting the men know that it was all of our responsibilities to make sure that sandbag reached the finished line. This was not about being the first to complete the circuit. If we saw someone struggling, help them. That may even mean that we carry it for them.

In life we may have opportunity to come along those who are struggling. We should see that as an opportunity to show Christ’s love by bearing that burden with them or for them. We may also be the recipient of that at some point in out lives.

Look for opportunity!

MOLESKIN:

ANNOUNCEMENTS:

Swimming Is Back

October 1, 2022 Steam

F3 Q: 10.1.22

Asylum AO: 7am – 8am

[ The Scene ]

Chilly
Precipitation: 5%

[ 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 belief
- 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? — No

[ Warm o Rama ]

SSH: 10×4 IC

- Run to the Pav + execute 1 pull-up + come back

Hand Release Army Merkin: 10×4

- Run to the Pav + execute 2 pull-up + come back

Mountain Climber: 10×4

- Run to the Pav + execute 3 pull-up + come back

Squat: 10×4

- Run to the Pav + execute 4 pull-up + come back

Imperial Walker: 10×4

- Run to the Pav + execute 4 pull-up + come back

[ The Thang ]

(Mosey to The Island)

1 — Ping Pong Pyramid (Up)

The ends of the island are going to be our points of contact

Start here with 5 reps of the X on the #1 cone

Run to the other end of the island and execute 10 reps of the X on the cone with #2 on it

Same thing for the #3 cone here, #4 cone down there, and finishing up with the #5 cone down here.

When you’re done, flutter kicks down here.

2 — Ping Pong Pyramid (Down)

Same thing, but we’ll start with 25 reps here and work our way back down to 5 reps, ending here.

Look at the bottom of the cones for the next 5 Xs

Done? Flutter kicks.

(Mosey around to the roundabout on the left side of the Coliseum)

3 — Stop at the 3-way stop sign

25 merkins (down/up)
25 Carolina Dry Docks (down/up)
25 mountain climbers

4 — American Indian Dips Movement

Men lined up around the roundabout, holding the dip position
The 6 man executed 5 dips and then ran to the front
Go all the way around the roundabout

5 — Bear Crawl Karaoke

On both sides of the curb, men side bear-crawled all the way back up and around

6 — In the middle of the Coliseum

Core 4
- 25 Squats (1ct)

- - Run straight up to the top

- 25 LBCs (1ct)

- - Run straight down to the lookout

- 25 Imperial Walkers (1ct)

- - Run straight up to the top

- 25 Plank Jacks (1ct)

- - Run back to the center

(Mosey back to the flag)

[ Mary ]

SWS – Stretching With Steam (On the curb)
- Karaoke down/back
- Rockettes halfway down -> mosey // rinse and repeat back
- High knees halfway down -> mosey // rinse and repeat back
- Toe touches halfway down – mosey // rinse and repeat back
- Circle up and fight stretching

[ COT ]

# off — 13

Name o Rama
- Pele
- Mr. Jinxy
- Convoy
- Swimmies
- Snitch
- High Heels
- Lebowski
- Rainbow
- Lillydipper
- Choir Boy
- Matlock
- Qbert

FNGs

“The Ministry of Presence”

I saw a video on Instagram this week, of someone in Hollywood talking about the ministry of presence. I thought this was strange, because for this certain actor, Shia Lebouf (the movie Holes, Transformers), this seemed kind of out of character for him, to talk about the ministry of presence. He went on to share that during a particular difficult time in his life, as he was recovering from addiction and brokenness, there was an event where family members and friends could come on-site to this rehab facility to celebrate the progress Shia had been making. No one showed up. No one from his family showed up, none of his friends showed up, his manager didn’t show up, no one. I mean this is Shia Lebouf, a famous Hollywood actor! And yet no one showed up. Think of how alone he must have felt, on a day that is reserved for family, friends, and loved ones to show up and show support and encouragement, to have absolutely no one show up. Talk about a let down.

Except.

Except one of his actor colleagues, who was working on a movie of her own. Shia went on to say that this colleague of his was crazy busy with production for her own movie, and out of all the people in the world that could have showed up, she would be the last one to expect because of how slammed her schedule was. But she showed up anyway. Not family, sort of a friend, but more of an acting colleague. As Shia began to break down into tears sharing this story, he mentioned that he had nothing to offer her as a colleague, because he was going through his own stuff with recovery. “Just her presence. The ministry of presence. Sometimes that’s all you need to offer a person. Just to be present.” As Shia shared this in the video (which I won’t share here because of some of the strong language in the video, but it can be found online), you see tears just rolling down his face. To have one person just show up for a small increment of time, and just sit with him, in the middle of his stuff, made the world of difference.

Sometimes all that someone needs is your presence. Not a motivational/inspirational catch phrase or quote, not money, not judgement, but simply, your presence. In an article I read entitled “The Ministry of Presence: Meaning and Importance,” the author shares some of the story of Job, and his three friends who sought him out after hearing about the troubles that had come upon him. Job 2:11-13 really paints a great picture of what this looks like:

“Now when Job’s three friends heard of all this evil that had come upon him, they came each from his own place, Eliphaz the Temanite, Bildad the Shuhite, and Zophar the Naamathite. They made an appointment together to come to show him sympathy and comfort him. And when they saw him from a distance, they did not recognize him. And they raised their voices and wept, and they tore their robes and sprinkled dust on their own heads toward heaven. And they sat with him on the ground seven days and seven nights , and no one spoke a word to him, for they saw that his suffering was very great.”

I wonder if I am or would be the kind of friend that Bil, Shu, and Zo were. Surely these were their nicknames as well. 7 days and 7 nights with no talking?! These are some friends who know how to sit and offer their presence fully. Here’s what I do far too often when Megan or someone close to me is going through something really tough or challenging: I am quick to reframe it into a positive somehow, or to see the positive side, offer up an encouraging/inspirational word or phrase, or even better, rack my brain for 3-4 Bible verses that would directly apply to this situation. Are these bad things? No, not necessarily. But just like Shia explained in the video, and like we read in Job, sometimes the best thing you can offer someone is your presence. The ministry of presence can far surpass any words you might be able to share, or comforting wisdom you might be able to rattle off.

Wanna take this further? Good, me too. Look at Matthew 18:20.

“For when two or three are gathered in my name, I am there among them.” Or in the Message version: “And when two or three of you are gathered together because of me, you can be sure that I’ll be there.”

When you offer someone your presence, as a Christ follower you’re not sitting with them alone! God is right there with you, as you sit with them in their stuff. It’s not you alone who comforts them with the ministry of presence, but Christ that lives in you that does this. Through you offering your presence to them, freely, and without attachment or terms and conditions (sound familiar?), it is Christ inside of you that’s right there in that moment. That’s what God did and does for us, and that’s an opportunity we have for others as well. You all have done this so well for and with me over the years. Your presence is powerful. For that, I will forever be grateful.

A little TPQ for you going into a new week: How can you offer someone the ministry of presence this week? Loved one, friend, co-worker? Pray and ask where God might lead you to offer your presence, because He’s right there with you.

Passing of the Flag

September 28, 2022 Pele

THE SCENE: Ummm… perfect? low 70s, sunny, awesome.
F3 WELCOME & DISCLAIMER

Done satisfactorily. Announced that this would be a CO-Q with the one and only STEAM!

WARM-O-RAMA:

R-E-S-P-E-C-T

– REVERSE Tempo Squats x10, 4-CT, IC

– EL Capitan Lunges x10, 4-CT, IC

– SSH x10, 4-CT, IC

– PRISONER Cell Merkin Burpees x5, OYO

– E2Ks x 10 Left Side, x 10 right side 4-CT, IC

– CHERRY Pickers x5, 4-CT, IC

– TIE FIGHTERS x5, Forward, x5 Backward 4-CT, IC

THA-THANG:

Bring CMUs down to bottom of the Summit. Battle buddy up.

Partner 1 runs the mini-loop. Partner 2 starts the DORAs. Switch off.

Exercises, 50x each:

CURLS (4-ct)
OVERHEAD PRESS (4-ct)
GOBLET SQUATS (single count)
BIG BOY SITUPS (single count)
OFF SET MERKINS (Both sides =1)

BIRTHDAY CAKE RING OF FIRE

Get in a circle. Battle buddies without CMUs hold a plank. Those with CMUs will hold them above their heads, like candles. These are those annoying fake candles that don’t blow out, though. Sort of a Birthday cake ring of fire… One PAX will lunge around the inside of the circle, and “blow out” the candles as they pass. PAX holding CMUs will go down and do one Blockee, PAX doing a plank will do 3 merkins. PAX switch off holding the CMU and planking every round.

MOSEY up the summit. One PAX rifle carries CMU, other Bernies next to him. Switch half way. Return to AO. HAND OFF TO STEAM, who lead us on the TOWER of POWER

MARY:
Motivators x 5

COUNT-OFF & NAME-O-RAMA

When I took over as AOQ on May 25 2021, I wanted us to focus on a few aspects of F3.

Community Service: Coat Drive, Food drive, Cerebral Palsy center
Cheerleaders for each other: Inside and outside the workouts
Re-commitment to the values of F3. Effort, Form, Accountability

I’m really proud of the effort we’ve given to these points of emphasis over the past 16 months. It has taken a commitment to these values, and we have risen to the occasion. Well done, men!

But now it’s time to LOOK FORWARD To a new chapter, both in my life personally as I move on the next half-century, and for the AO. Today, I couldn’t be more proud to hand the flag over to Steam.

To me, Steam is F3 in a bottle.

He approaches everything with a positive attitude. There is no “can’t” in his vocabulary.
From constantly picking up Q’s, to taking on numerous leadership positions in F3… Social Media coordinator, Weasel Shaker, Troubadour leader and now AOQ… He leads by example, and it is infectious.
How often do you see him circling back to pick up the six? Say “you’re doing great, bro!” or complimenting someone on Slack? Pretty much all the time…

I’ve never told him this, but working out with him at F3 was one of the things that helped encourage me to fully commit to the organization. I had been coming sporadically, trying to figure out how much time and effort to put into it… I was cautiously invested in it, you could say. After a few months, Steam showed up to the Fake Gloom (I think he had been in school for much of the previous few months?) and after working out with him a few times and getting to know him a little better, and seeing what he gave to F3 and what he said F3 gave back to him, well, it was really an inspiration to me that this organization was thought of so highly by a guy who had so many impressive leadership skills and positive outlook at such a young age. So, thank you, Steam, for being such a force of positive inertia for myself, and I’m sure many others.

The pastor at my church recently talked about 1 Timothy verses 2-7, which describes part of the conversations in letters that Paul had with Timothy. Timothy was a very close pupil of Paul’s, many years his junior, and extremely competent and knowledgeable about the Scriptures, but preaching to his own congregation far from Paul. The lessons Paul gave weren’t about how to give a great sermon, or what hymns to sing, etc. No. They emphasized that the number 1 thing to do during your service is to PRAY FOR PEACE. Big picture stuff, right? So with Steam, in terms of teaching him how to Q, how to lead, how to inspire, I might as well save my breath. He doesn’t need to hear one thing to me about any of that. Rather, similar to Paul’s words to Timothy, I would encourage him to maintain the Big Picture stuff. What is F3 all about? What makes it so great? Steam already has everything he needs and more to step into this role, and I have no doubt he will keep the F3 flame at our AO brightly lit.

And as for RESPECT, which we spelled out using the first letter of each of the Warmup exercises (for those paying attention), I guess I get it now according to F3 tradition. But I don’t want it from you just because it’s a number. I want to earn it through my effort out here, my support of my brothers, and my commitment to the fundamental principles of F3. Aye!

CIRCLE OF TRUST/BOM:
Prayers for several members of our PAX, who are recovering from injury or loss.
MOLESKIN:
Let’s Go STEAM!
ANNOUNCEMENTS:
BROLYMPICS Nov. 5!!

DORAs with Betty on the Mosey at the Asylum

September 21, 2022 Sawdust

THE SCENE: Warm & humid
F3 WELCOME & DISCLAIMER: Yes all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, Down-Ups in the Grass for Football, BBS at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Three (3) stations for (3) Teams with a (4th) team carrying Betty to Bump the next group. The workout order of the stations were for each time a group was at a station, they did the next exercise.

Station #1 (AO with a Coupon)
1. Blockies
2. Curls
3. Thrusters
4. OVHD Press
Station #2 (Pav-Lov)
1. Table Rows
2. Box Jumps or Step-Ups
3. Lt. Dans
4. Toe Merkins
Station #3
1. Big Boy Sit-Ups (BBS)
2. Flutter Kicks
3. Hello Dollys
4. X-Factors

MARY:
It’s the weekend, so we had to hit the ATM
COUNT-OFF & NAME-O-RAMA
17 HIMs with the introduction of an FNG who was named 0600.
CIRCLE OF TRUST/BOM:
The Q focused on the quote from Jack London, “I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.“ May we all burn brightly for God’s Will and not stay idle for our own glory.

ANNOUNCEMENTS:
None.

Obstacles to Joy

September 7, 2022 Crispr

THE SCENE: A beautiful 80 degree fall evening
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, cherry pickers, this and that, Rockettes, and some leg stretching
THA-THANG:
Insert information about the workout.

Battle Buddy (4 Rounds): cacoons, pike ups, starfish, squats
Battle Buddy (4 Rounds): supermans, mountain climbers, LBCs, squats
Battle Buddy (around the Admin/Overlook): 10x merkins, squats, SSH

COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

When I get in a funk, I read “The Book of Joy” by Douglas Abrams. It documents a meeting between Archbishop Desmond Tutu and the Dalai Lama where they discuss “lasting happiness in a changing world”. The book is separated in two sections, 1) Obstacles to Joy & 2) the Eight Pillars of Joy.

A quote that resonates with me: “Too much self-centered thinking is the source of suffering. With a self-centered attitude, you become distanced from others, then distrust, then feel insecure, then fear, then anxiety, then frustration, then anger, then violence.” It reminds me that, when I start focusing on myself, and forget to focus on others, things start going off track. Like the F3 concept of “Living Third”.

The Obstacles to Joy

Fear, stress, & anxiety: Stress & anxiety often come from too much expectation & too much ambition. When we don’t fulfill that expectation or achieve that ambition, we experience frustration. Often, we are not being realistic about our ability. When we have a clear picture about our own capacity, we can be realistic about our effort. Then there is a greater chance of achieving our goals. But, unrealistic effort brings disaster. So, in many cases, our stress is caused by our expectations and ambition.

Frustration and anger: “A moment of patience in a moment of anger will save a thousand moments of regret.” When anger develops, ask what is the cause? Then ask what will be the result of that anger? You will realize anger is of no use in solving problems. It just creates more problems.

Loneliness: We are social animals & cooperation is necessary for survival, but cooperation is based on trust. When there is trust, people are brought together. When you have a compassionate mind, the atmosphere around you is positive. If you feel fear & distrust, then others will distance themselves from you. They will feel cautious, suspicious, & distrustful. And that brings about the feeling of loneliness. Although the drive behind excessive self-focus is to seek greater happiness for yourself, it ends up doing the opposite. When you focus too much on yourself, you become disconnected from others. You also become alienated from yourself, since the need for connection with others is a fundamental part of who we are as human beings.

Envy: What causes suffering in life is a general pattern of how we relate to others: 1) Envy toward the above, 2) competitiveness toward the equal, & 3) contempt toward the lower. Often envy comes because we are too focused on material possessions and not on our inner values. When we focus on experience or knowledge, there is less envy.

Suffering & adversity: Suffering can either embitter or ennoble us. The difference lies in whether we can find meaning in our suffering. Without meaning, we can become embittered. But, when we can find meaning in our suffering, it can ennoble us. The depth of our suffering can also result in the height of our joy.

Amazon book: https://www.amazon.com/Book-Joy-Lasting-Happiness-Changing/dp/1524708631/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1662562715&sr=8-1

Audible audio book: https://www.audible.com/pd/The-Book-of-Joy-Audiobook/B01IQ15URC?qid=1662562762&sr=1-1&ref=a_search_c3_lProduct_1_1&pf_rd_p=83218cca-c308-412f-bfcf-90198b687a2f&pf_rd_r=4JBQYWP0YQ9EQ71QS9JS

ANNOUNCEMENTS:

Sept 10th, 9/11 Stair Climb, 10a Asylum

Sept 11th, Picnic, 4p Victor Ashe (check Slack for details)