Steam – Page 38 – F3 Knoxville

Life is an Adventure

March 11, 2022 Pele

THE SCENE: Perfect. Low 60s and plenty o’ sun!
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

– 20 SSH (4ct, IC)

– 20 Moroccan Nightclubs (4 ct, IC)

– 10 Windmills (4 ct, IC)

– 10 Tempo squats

– 10 Grady Corns (4 ct, IC)

-Leg Stretches

THA-THANG:
We repeated some of the exercise stations from CSAUP so that the guys who missed could experience it a bit, and to recreate the nightmare for those that did attend. 🙂

MOSEY to Area 51

PRISON YARD (AREA 51)

OBJECTIVE: Your adventures have gotten off to an inauspicious beginning. You have been charged with a crime! You must serve your punishment by doing hard labor.

Do 10 PRISONER GET UPS in the parking lot

BEAR CRAWL to Wall of building, do 10 PRISONER CELL MERKIN BURPEES (PCMBs).

EL CAPITAN back to parking lot. RINSE AND REPEAT.

MOSEY to Gravel Parking Lot

ENDURANCE TRAINING

OBJECTIVE: After that short little mosey, I can hear you panting like a She-Dragon in Labor! You are already out of breath, and you call yourself a HIM?? To achieve ultimate HIM-dom, you must train to IMPROVE YOUR ENDURANCE!

Do a SEABISCUIT! Run one lap around the parking lot (staying outside of the cones) and then do:

10 Merkins
20 Big Boy Situps
30 Squats

Run TWO laps, Repeat the exercises

Run THREE laps, Repeat the exercises

Mosey to AO, stopping twice to do some American Hammers and LBCs.

PRINCESS’S TOWER (SPACE NEEDLE)

OBJECTIVE: You must rescue the princess trapped in the Tower, but first you must slay the dragon that guards her!

EXERCISES:

Do a WELSH DRAGON*

SAVE the Princess! RUN to top of tower (Space Needle), do 20 SQUATS at each turn of the stairs. Touch the picture of the princess and return to bottom.

MARY:
No time for good ol’ Mary.
COUNT-OFF & NAME-O-RAMA
13 plus two dogs plus one 2.0, plus one ex Nan’taan
CIRCLE OF TRUST/BOM:

Life is not a problem to be solved, but an adventure to be lived!

John Eldredge, Wild at Heart.

When I was young I read every Choose Your Own Adventure book I could get my hands on. For a kid who had a very active imagination, but was also constrained by little things like school, chores, going to Grandma’s house every Sunday, “rules”, avoiding getting beat up by a big brother, and on and on…. I usually didn’t get to live out those wild dreams that were always in my head. And being a scrawny little runt who was always the smallest kid in class and in our neighborhood gang, I was far from looking the part of the noble hero or the brave adventurer. The books were a wonderful diversion. You could pretend you were a swashbuckling pirate on the high seas, an astronaut on a far-away planet, a wizard infiltrating the castle of frost giants, or a treasure hunter looking for a lost artifact in a distant land. And the books made you feel like you had a little bit of control, but in the end, you usually died anyway. Kind of like what happened in CSAUP. 😉 But then as you grow up, you gradually start to lose a bit of that magic. Life gets in the way. Bills, jobs, responsibilities. Like little Jackie Paper, painted wings and giants rings make way for other toys. And one day it happens… and you stop frolicking with a magic dragon in a land called Honnalee.

But every once in awhile, it’s great to revisit those places of imagination and dreams. And that’s why I loved helping to create the CSAUP story line. Yeah, I got to torture all of you guys who participated… but it was fun to bring just a little bit of magic and adventure to a morning that was completely stupid and utterly pointless. I hope you all enjoyed it too. And if you missed it… Take a visit back to Honnalee. pick up one of your old Choose Your Own Adventure books and go through it again. But every time you slay the dragon of save the princess, or find the treasure… you owe me 20 burpees!

MOLESKIN:

Prayers for Ukraine, CRISPR’s work environment, Pusher’s daughter’s band trip to Florida

ANNOUNCEMENTS:
None

Happy Trail

March 8, 2022 Steam

[ Welcome/Disclaimer ]

Welcome to F3: Fitness/Fellowship/Faith
My name is Steam and I am honored to be your Q this morning
A few things before we begin:
- Contrary to popular belief I am not a professional
- You’re here on your own volition – meaning you made a conscious decision to be here this morning. I know you had many options this morning, so thank you for choosing to fly with F3 to start your week.
- If you need to modify any exercise we do this morning feel free to do so, but keep in mind this question when you’re thinking of modifying: “CAN I DO BETTER?” And ask the man on your left and right the same

[ Warm o Rama ]

Cherry-Picker: 10×4
Rockette: 10×4
Imperial Walker: 10×4
Windmill: 10×4
Baby Arm Circles: 10×4 F + 10×4 B
Mountain Climbers: 10×4
SSH: 10×4

[ The Thang ]

(Mosey to the back parking lot close to the houses by the trail)

1 — The Parking Lot Elevator

5 levels of parking lot (separated by the median)
5 reps of an exercise for each level, all on a 4 count
Choose your way up the levels
- Bear crawl from level to level
- 10 man-makers and run the outside
When you get done with a level, run back down the sides and rinse and repeat, completing every level along the way
- 1, 1 + 2, 1 + 2 + 3, etc
Level 1: Merkins (5×4)
Level 2: Squats (10×4)
Level 3: Flutter Kicks (15×4)
Level 4: Cherry Pickers (arms) (20×4)
Level 5: Mountain Climbers (25×4)

(Mosey to the entrance of the trail closest to Cedar Bluff Rd.)

2 — Core 4+

25 LBCs (4 count)
- Run the trail to the exit point
25 Flutter Kicks (4 count)
- Run the trail to the entrance point)
25 reverse BBS (4 count)
- Run the trail to the exit point
25 Hello Dolly’s (4 count)
- Run the trail to the entrance point

American Indian Run back to the AO on the perimeter trail

[ Mary ]

4 Corners of Stretching (Lung to each corner)
- C1: Cherry Picker (10)
- C2: Lunges (10)
- C3: Cobra (10)
- C4: Butterflies (30 seconds)

[ COT ]

# off

Name o Rama

FNGs

[ 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.”

—versus—

“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.”

—Or—

“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.”

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

March 8, 2022 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

[ The Zelensky Leadership Model ]

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.”

—versus—

“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.”

—Or—

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

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.”

No Hard Feelings

March 8, 2022 Lillydipper

THE SCENE: Cloudy, temp in 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Imperial Squat Walkers, 10 Gas Pumps, 10 Tempo Merkins, 10 Plank Jacks, 10 Windmills, 10 Twisties.
THA-THANG:
Mosey to Bat Cave. We will do the following going counterclockwise:

Run down stairs and do 20 Carolina Dry Docks.
Run to grove of trees at climb of Mt. Everest and do 10 Burpees.
Run to summit of Mt. Everest and do 20 Hello Dollies.
Run to Bat Cave and do 20 Star Jumps.
Rinse and repeat two more times.

Mosey to stop sign at southeastern corner of Administration Bldg. Do 20 American Hammers.

Mosey to Area 51. We will split into teams of two for Doras. While one partner runs to the curb by the hill at Area 51, does 5 decline merkins, then runs back, the other partner works on the exercises listed below. Teammates then switch. Here are the exercises:

200 Rocky Balboas, both feet = 1.
200 Flutter Kicks, both feet = 1.
200 Bicycle Kicks, both feet = 1
200 Baby Crunches

Mosey to park entrance on Northshore, then take perimeter trail past the utility bldg. We will stop to do 20 lunges, both legs = 1.

Mosey to bottom of Mt. Everest. We will stop to do 50 Baby Crunches. We will then run up Everest. Those reaching the roadway first do more Baby Crunches until the six is there.

Run to top of the Space Needle and then mosey to the AO.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.

CIRCLE OF TRUST/BOM:

NO HARD FEELIMGS

I gave a message about this topic and this song by the Avett Brothers a few years ago. I think the topic is important enough and the song is amazing enough to cover again. The topic is Forgiveness and the song by the Avett brothers is “No Hard Feelings.”

The Lord commands us to forgive. In the Lord’s Prayer, Jesus taught us to pray, “Forgive us our trespasses as we forgive those who trespass against us.” In Matthew 6:14 Jesus says, “If you forgive others their trespasses, your heavenly Father will also forgive you.” And, in discussing the idea of forgiveness, Jesus said to forgive one who has sinned against you not seven times but seventy times seven times.

These commandments are made not only for the benefit of those who have sinned against us but for us who must do the forgiving. If we hang on to the anger, the bitterness, the hurt of being wronged, these “hard feelings” can eat us up inside. In their song, “No Hard Feelings”, the Avett brothers recognize the destructiveness that unforgiving hard feelings can have despite the goodness that life offers us:

Lord knows they haven’t done
Much good for anyone
Kept me afraid and cold
With so much to have and hold.

Yet in their song, the Avett brothers recognize the difficulty that we, as humans, have in forgiving. It is difficult enough those people in that other political party or the neighbors who keep their front yard messy. But how do we forgive someone who has truly hurt us or one of our family members? The quality of “true forgiveness” is a Christ-like virtue that we must continually strive to attain. The narrator hopes for that state by saying,

When the sun hangs low in the west
And the light in my chest
Won’t be kept held at bay any longer
When the jealousy fades away
And it’s ash and dust for cash and lust
And it’s just hallelujah
And love in thoughts and love in the words
Love in the songs they sing in the church
And no hard feelings.

The fact is that we humans, as sinners, find it so very hard to forgive. Christ asks us to turn the other cheek. That takes a bravery that is quite difficult for us to muster. In the Avett Brothers song, the narrator looks at his own life and wonders if by his death he can accomplish the task. The song uses a beautiful image of walking straight to the life after death and running into the savior. The narrator of the song yearns for the final result of godlike forgiveness within himself by chanting the final line of the song four straight times:

Will I join with the ocean blue
Or run into the savior true
And shake hands laughing
And walk through the night
Straight to the light
Holding the love I’ve known in my life
And no hard feelings

Lord knows they haven’t done
Much good for anyone
Kept me afraid and cold
With so much to have and hold
Under the curving sky
I’m finally learning why
It matters to me and you
To say it and mean it too
For life and its loveliness
And all of its ugliness
Good as it’s been to me
I have no enemies
I have no enemies
I have no enemies
I have no enemies.

MOLESKIN:
Prayers for Down Under’s son, Hunter, age 17, who had hoped to go into military after high school where he is in ROTC. He learned that due to a medical condition, he will not be qualified to go into the military. Prayers of thanks for the mother of Steam’s future bride. Steam’s future mother-in-law found out that her breast cancer is now in remission after chemotherapy and radiation. Prayers for our brother, Sparkler, as he continues to recover from his rotator cuff surgery.
ANNOUNCEMENTS:
Board Meeting!

Find A Dry Spot

February 27, 2022 Steam

[ The Scene ]

Cold, wet, rainy, but Friday

[ Welcome/Disclaimer ]

Welcome to F3: Fitness/Fellowship/Faith
My name is Steam and I‘ll be your QIC this morning
A few things as we begin:
- 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 here is what this is not: an excuse to modify if you’re tired or sore. Here’s what this is: a call to action to push a little harder, a little longer, and encourage the man on your left and right to do the same.
FNGs?

[ Warm o Rama ]

***Everything on a 1 count***

25 SSH
10 merkins
25 SSH
10 squats
25 SSH
10 Rockettes
25 SSH
10 Imperial Walkers
25 SSH

[ The Thang ]

Mosey to the CMU pile

(1) 25s

25 curls (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to CMU site
25 chest presses (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
25 dips (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
25 rows (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
25 incline merkins
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile

Drop CMUs

(Mosey back to AO)

(2) 50s

POC 1: AO
- 50 LBCs
- Run to POC 2
POC 2: Entrance to the school
- 50 calf raises
- Run to POC 1

Rinse + Repeat 3x, for a total of 300 reps on total.

[ Mary ]

Front/Back (100)

10 merkins
10 LBCs
10 Carolina dry docks
10 American hammers
10 mountain climbers
10 flutter kicks
10 pickle pounders
10 shoulder taps
10 cockroaches
10 merkins

Down/Backs

10×4 squats
- Karaoke down/karaoke back
10×4 squats
- 50% sprint + back
10×4 squats
- 75% sprint + back
10×4 squats
- 100% sprint and back

Stretching With Steam (SWS)

[ COT ]

# off — 7

Name o Rama

FNGs — 0

I am a product of the men of F3 Knoxville’s leadership and faithfulness. When I started with F3 6 years ago, I was just some college kid that was wasting his life away. Through the High Impact Men of F3, I was shown a different way. Surrounding myself with high impact fathers, husbands, leaders, and men helped me grow into the man I am today. And that is something I will never be able to payback. From the bottom of my heart, thank you.