Steam – Page 32 – F3 Knoxville

A blast from the past

July 9, 2022 Smuggler

THE SCENE: the type of gloom that just touches your soul. Heavy heavy rain, thunder and as Drifter called it “real lighting” . We assessed and the pax felt good with starting under the pavilion.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

35 4ct SSH
10 cherry pickers
9LBAC forward
20 4ct cherry dans (I think that’s the name, standing arms out straight pinch fingers like picking cherries.)
10 LBAC backwards

THA-THANG:
Todays beatdown was an homage to a Bombshelter legend Hammy. In honor of his Triple Respect birthday yesterday Q dug into the archives and put together some Hammy classics. Q also included a little Hammy-isum before each Thang-Thang. Those that have experienced a Hammy Q know it’s not just the beatdown where your mind and body are challenged. A Hammy BOM is sometimes more impactful than the beatdown, and that’s saying a lot. Hammy had to relinquish todays Q due to an injury so Q felt it only seemed fitting to give us a Hammy Q.

Thang 1
Ol’70 partner- one pax does 10 reps while pax b holds plank, squat, leg raise switch after 10 reps.

Run 3 line suicide every even #

weather modification we did 3 burpees every even set

Merkins

Step ups

Box cutters

Hammy-isum-“HIMs need strong connections with other men. F3 recognizes that and strives to foster it.”

Thang 2
13 states

curls
Thrusters
Swings
Blockes
Up right rows
Military press
Chest press
Laying skull crushers
Shine scrapes
Grave diggers
Bent over rows
Lawn mowers
Front squats

Pax go to cone. One pax takes flag and bag and runs to the road and back .Rest of pax does same exercise while Pax a tuns down back. Everyone rotate around to next spot and next pax in order takes the bag and runs

weather mod- no flag run with bag to end of grinder and back.

Hammy-isum: “ We should appreciate the freedom we have that was started in 1776 and resulted in 1% of the colony’s citizens giving their life to attain it.”

Indian run to Crumpet- Veep was very adamant Hammy never liked Indian Runs. The backblast say different ????

Thang 3

Crumpet classic

5 trips up crumpet – run, Bernie, run, bear crawl, run

5 to 1 burpees at top 2-10 BBS , increase by 2 at the bottom.

Hammy-isum- “What we make of life is mostly above our shoulders. How much better would it be if we let our hearts rule! How much better would our memories be if we just let our hearts have more influence and be less selfish”

MARY:
Pax roulette- props to the FNG for going with the Burpees.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
F3 is so unique and special. You can’t find an organization where men can surround themselves with men from all walks of life from 18-70. It gives us the chance to grow as men in so many ways. I’m so thankful for F3.
MOLESKIN:
Hammy you’re an inspiration to this pax and I’m honored to gridded away aside you. Q realized that Hammy would probably be asking why I would do this beatdown because it’s not like he is dead.

Leadership is influence. F3 is about growing male leadership in our community. Enough said.

Triple Respect ????????
ANNOUNCEMENTS:
Beer Mile Moses Sept 10

FTWS

July 6, 2022 Steam

F3 Q: 7.5.22

Asylum PM

5:45-6:30

“FTWS” = Five Things With Steam

[ The Scene ]

90s
Hot
Steamy

[ 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?

[ Warm o Rama ]

SSH (10×4)
- Run down to the tree and back

Merkins (10×4)
- Run down to the tree and back

Lunges (10×4)
- Run down to the tree and back

Gas Pedals (10×4)
- Run down to the tree and back

Imperial Walkers (10×4)
- Run down to the tree and back

[ The Thang ]

— 5 Things, 5 Places —

(Mosey to the top of theColiseum)

[1] 5 Things, Part 1

Do one of the 5 things (one at a time) and then run up the space needle and back

Rinse and repeat until you complete all 5

5 reps, everything on a 4 count

Recover at the rope when done

(Mosey to the tree to the left (towards Haslam Rock)

[2] 5 Things, Part 2

Do one of the 5 things, (one at a time) then run to the wall and do another of the 5 things

Ping pong style

10 reps, everything on a 4 count

Recover at the tree when done

(Mosey to the corner of the road across from Haslam Rock)

[3] 5 Things, Part 3

Do one of the 5 things (one at a time), then run down to the large tree down there and do the same thing #2ForTuesday

Run back up to this tree and rinse and repeat with the next exercise of the 5 things

15 reps, everything on a 1 count

Recover at this tree

(Mosey back up to the top of the coliseum)

[4] 5 Things, Part 4

Do 10 reps of one the 5 things (one at a time), then run down to the stairs and do the other 10 reps

Run back up here and pick back up with the next exercise

20 reps total, all on a 1 count

Recover up here when you’re done

(Mosey to the AO)

[5] 5 Things, Part 5

Execute one of the 5 things at each cone

25 reps, all on a 1 count

When you finish the last cone, mosey back to the AO

[ Mary ]

SWS — Stretching With Steam

[ COT ]

# off — 15

Name o Rama

FNGs — 0

BOM — 5 Things, 15 Minutes, 5 Months

3 points

Last Tuesday I shared some of the things I’ve struggled with so far this year.

Today during the workout we did the same 5 things over and over, and just increased the intensity a little.

Here’s point #1 — pick 5 things you’ve done over and over so far this year, and re-evaluate.

Here’s Point #2 — These are 5 things that I am going to be focusing in on for the rest of the year and would like to invite you into as well. Maybe some of these will apply to you and maybe some won’t and that’s okay, you can modify as needed.

(1) Pray

Go there, faster

(2) Read a chapter a day

Doesn’t matter what it is

(3) Write down something you learned

Write it down, jot it down in your notes app or on your phone

(4) Intentional silence

This year’s been loud so far. Not in a negative way necessarily, but in a lot going on kind of way

(5) HABITs

Honesty (It requires honesty)
Availability (Are you available?)
Becoming (The Becoming process)
Intentional (Purposeful)
Time (Non-renewable resource)

Here’s Point #3 — 15 minutes is about 1% of your day

Out of the 5, what are your core 3 for the rest of the year, that you can dedicate 1% of your day to
Or choose your own (5 total —> 3 daily, 2 weekly)

Zone Improvement Plan

July 1, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	90 ℉	50%	95 ℉	4.7 mi/h	SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

As PAX arrive give them each a golf ball and have them write an exercise on it (using Sharpie and be careful to let dry a bit).
25 SSHs, 10 Tie Fighters, 15 Grady Corns, 10 Rockettes.

THA-THANG:

Head down the stairs to flat area at bottom. Have each PAX put their golf ball into a cooler. Cooler is already half full with ice water, bottled water, and some golf balls that I have marked up before arriving.

Next to cooler: Clock Merkins – 5 Merkins at Noon, 3, 6, and 9 o’clock.

Mosey to hillside north of park entrance road.
On the hill and in the shade,
10 Incline Merkins (Head up the the hill)
Mosey 30 yds to next shady area.
10 Merkins facing 3 o’clock. Right arm down hillside.
Mosey 30 yds to next shady area.
10 Decline Merkins facing 6 o’clock.
Mosey 30 yds to next shady area.
10 Merkins facing 9 o’clock. Left arm down hillside.

Reverse path and do same 4 stations as you make your way back to the cooler.

At the cooler, a PAX reaches into cooler (cooling his wrists) and picks a golf ball. Another PAX rolls dice to see home many of the drawn exercises will be done. Between 15 and 30 count. Repeat with different PAX until time is called. Some rules I implemented. After 4 exercises, we ran a lap around wooded area (.2 miles up steep grade back to and down staircase to cooler). I also included some golf balls with the ‘Lap’ as the exercise. So, you could end up running sooner than expected. Only 10 burpees and man-makers.

Mosey back up stairs to Flag.
MARY:
American Hammers/Big Boy Situps. 20/5.
COUNT-OFF & NAME-O-RAMA
18 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For the safety of all those traveling and staying home this coming week. For all the sick and suffering. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Convergence July 2nd at JUCO

2 For Tuesday w/Steam

June 29, 2022 Steam

F3 Q: 6.28.22

5:45pm – 6:30pm

Asylum PM

[ The Scene ]

High 80s
Sunny
Character-building weather

[ 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?
Happy 2 For Tuesday!

[ Warm o Rama ]

Merkin: 10×4
- Run to the sandbox and back
Merkin: 10×4
- Run to the sandbox and back
Imperial Walker: 10×4
- Run down the stairs and back
Imperial Walker: 10×4
- Run down the stairs and back
Rockette: 10×4
- Run to the sandbox and back
Rockette: 10×4
- Run to the sandbox and back
SSH: 10×4
- Run down the stairs and back
SSH: 10×4
- Run down the stairs and back

[ The Thang ]

[1] Tower of Power

4 levels

L1 (Top) — 20 reps on a 1 count
- Merkins
L2 — 20 reps on a 1 count
- Squats
L3 — 20 reps on a 4 count
- Flutter Kicks
L4 (Bottom) — 20 reps on a 4 count
- Imperial Walkers

After you get done with a level, run to the top, and then to your next level
- Done with L1, run to the top and then back down to L2 instead of to the bottom
Once you finish L5: Hold up top and knock out LLBCs

[2] 2 For Tuesday — run it back, but this time, all together, and top down, rather than down to the top

(Mosey to the top of the Coliseum with the flag)

Plant Flag. 60 seconds of plank and starting out at the sunset, releasing stress and anger.

Run to the bottom of the coliseum and execute the core 4

LBCs
LLBCs
Cockroaches
American Hammers

Run to the top of the coliseum and execute the core 4 again.

Run back to the AO

[ Mary ]

SWS

[ COT ]

# off

Name o Rama

FNGs

Week 26 of the 2022 — The Halfway Point

We’ve been through 26 weeks of 2022 now. And it’s to be expected that before a new year, there’s vision-casting, goal-planning, organizing timelines and objectives and KPIs and such. Some people might call these resolutions. But why wait for another 5 months or so to do that? You have 6 months left in this year. How are you going to steward them?

And so I was thinking about some of the big things in my life that have already happened this year, and what to look forward to for the rest of the year. Some of them you all have seen and some of them you have not.

Big things:

Updated, re-vamped and handed off Beyond the COT, the F3 Knoxville podcast to Blindside in January
Proposed and got engaged in February
Re-launched a men’s ministry called The Good FIght
Changed jobs in March to a far better role
Planned a wedding from March to May
Left our home church and re-located to Fellowship

These are very visible things, and if you’ve been coming to F3 or follow me on social media you’ve probably had a front row seat. But here are some things you probably haven’t had a front row seat to in my life for the past 26 weeks.

Crippling anxiety
Depression
Addiction (overeating, pornography)
We left a church back in March and it was the hardest thing I’ve done so far this year
Financial distress

Whatever you have done and experienced the first part of this year, don’t let it control your outlook on the last half of the year.

Stay strong, keep the faith, fight the good fight, and reach out if you need help.

Carry the Football

June 29, 2022 Steam

F3 Q: 6.25.22

AO: Asylum

7am – 8am

[ The Scene ]

muggy
80s
BSIA

[ 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?

[ Warm o Rama ]

SSH: 25×4

(Take a lap around the lot)

Merkin: 25×4

(Side shuffle around the lot)

Squat: 25×4

(Take a lap around the lot)

Plank Jack: 25×4

(Side shuffle around the lot)

Mountain Climber: 25×4

(Take a lap around the lot)

[ The Thang ]

(Mosey to the playground – short)

[1] Upper

3 stations, 3 rounds

(1) Playground
- 25 Incline Merkins (1ct)
- 25 SSH (1ct)

(2) Pavilion
- 25 Dips (1ct)
- 25 SSH (1ct)

(3) Between 2 Fields
- 25 Carolina Dry Docks (1ct)
- 25 SSH (1ct)

Complete station 1
- Run and complete station 2
- Run back to station 2
Complete station 1 + 2
- Run to station 3
- Run back to station 1
Complete all 3 stations, but add 25 reps each station = 50 reps at each station

— 10 count or something —

(Mosey to Cardiac Hill – medium)

[2] Lower

3 stations

Base
- Squats: 25 (1ct)
- 25 mountain climbers (1ct)

Middle Curve
- Lunges: 25 (1ct)
- 25 mountain climbers (1ct)

Top (Benches)
- 25 Apollo Onos (1ct)
- 25 mountain climbers (1ct)

Stay at the top when done: Al Gore

Once everyone is at the top, execute all together:
- 25 squats (1ct)
- 25 iron mikes (1ct)
- 25 squat jacks (1ct)

— 10 count or something —

(Mosey to the Amphitheater – Long)

(American Indian Run)

[3] Core

3 stations

Middle
- 25 up + outs (1ct)
- 25 LLBCs (1ct)

Right
- 25 cockroaches (1ct)
- 25 LLBCs (1ct)

Left
- 25 mountain-climber cross overs (1ct)
- 25 LLBCs (1ct)

Complete the middle, and then both the left and right stations

Recover in the middle when done: Flutter Kicks

— 10 count —

[4] Put It All Together

3 stations (triangle)
Everything is 10 reps on a 1 count
We’ll do these together in cadence

Top (1ct) — GO HERE 2ND
- 10 incline merkins
- 10 dips
- 10 dry docks

Left (1ct) — GO HERE 1ST
- 10 squats
- 10 lunges
- 10 Apollo Onos

Right (1ct) — GO HERE 3RD
- 10 up + outs
- 10 cockroaches
- 10 mountain-climber crossovers

— 10 count or something —

(Mosey back to AO)

[ Mary ]

[ COT ]

# off — 10

Name o Rama

FNGs — 1
- Tyke Hillmer
- F3 Name: Fumble

I had a word prepared for this morning but last night and going into this morning, I felt like this was put on my heart to share instead.

For the past 60 minutes, we carried a football around, but didn’t really use it much, except for tossing it around during 10 counts and on the mosey a bit. We didn’t use it, but we carried it. And in fact, even though it’s really not that heavy, over the period of 60 minutes. It became a little more tough to carry, after doing merkins, and squats and all kinds of exercises.

And don’t we do the same thing in real life? We carry around these “footballs” through life that we don’t use all the time but that we’re carrying around. “Footballs” like old wounds, past trauma, addictions, and whatever else you’re carrying that may have gotten heavier over time.

So why carry around a football and pass it around to others so they can help carry it over the course of the workout?

“Carry one another’s burdens; in this way you will fulfill the law of Christ.”

— Galations 6:2

TPQs (Thought Provoking Questions)

What “footballs” are you carrying around that you need to let go of?
Who can you invite in to help carry your football and release it?
How can you help people around you release their grip on their football?