Steam – Page 40 – F3 Knoxville

Keep Moving, Stay Warm

January 20, 2022 Rooney

THE SCENE: Cold, cloudy, and windy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Slow windmills (get that stretch in!), baby arm circles, burpees, & Imperial squats.

THA-THANG:

At the coliseum, 4 stations around the outside. Each station has 3 exercise options. Choose one to complete and then run to the 3rd station and pick an exercise. Rinse & repeat. Exercises were as follows:

Station 1 (Core)
- HELLO DOLLYS (20, 4 CT)
- PICKLE POUNDERS (20)
- BIG BOYS (20)
Station 2 (Legs)
- SQUATS (20, 4 CT)
- MONKEY HUMPERS (20)
- BOBBY HURLEYS (20)
Station 3 (Core)
- BOX CUTTERS (20)
- LBCS (20, 4 CT)
- SCISSOR KICKS (20, 4 CT)
Station 4 (Arms)
- MERKINS (20)
- DIPS (20)
- CAROLINA DRY DOCKS (20)

MARY:
Big Boys & American hammers.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Excerpt read from a Fresh Air interview of Laura Coates.

On what Dr. Martin Luther King Jr. means to her

When I think of Dr. King, the first thing that comes to mind is going to his museum down in Atlanta and looking at the number of times he was arrested. Now that might seem an oddity to people. Mostly, we think about his speeches and the impactful words, and he was an eloquent orator, and he was obviously deserving of all the accolades as it relates to his speechwriting and his sermons. But for me, I think about the number of times he was a civil rights first responder, … the number of times he went into the battlefield, the number of times he pulled an entire race out of the wreckage, the number of times that he subjected himself to physical violence. It’s the notion that myself, as a mother, looking at my young children, when all I want to do is grow old and watch them grow even older, that he had to accept the inevitability that he would not do the very things every parent wants to do. And why? Because he was thinking not only of his own children, but my children and my children’s children. …

Every time I think about his death, I think to myself, God, was that how young he was? And every year that I live beyond that, I thank him, because the life I have is because of the choices he made, because of the discomfort he experienced. And I just love this man for making those choices and for aligning his moral compass with what he was willing to do.

And It Was Good

January 18, 2022 Lillydipper

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the parking lot, 20 Side Straddle Hops, 10 Burpees, 10 Twistees, 10 Windmills, 10 Baby Arm Circles Forward and 10 Backward, 5 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to the Caribbean. We will run Candy Cane with the following exercises at every other island, then sweep back.

20 Merkins
15 Iron Mikes (both legs = 1)
20 Big Boy Sit-ups.

Mosey to street side end of the Serpentine Sidewalk. We will Bear Crawl one light and sprint four lights all the way down the Serpentine Sidewalk until it hits the perimeter trail. There, we will do 20 Bicycle Kicks, 4 ct.

Mosey to Cardiac. We will go up Cardiac, stopping to do the following exercises along the way:

At start: 20 American Hammers (4 ct)
First turn: 20 Flutter Kicks (4 ct)
Second turn: 20 Hello Dollies (4 ct)
Third turn: 20 Decline Merkins
Benches: 20 Bench Dips

Mosey to bottom of mini-cardiac. We will Bernie up to the park sign, then run to the top. Run back down to AO.

MARY:
Stretching
COUNT-OFF & NAME-O-RAMA
15 men, no FNGs.
CIRCLE OF TRUST/BOM:

And It Was Good

Some verses from Genesis, Chapter 1:

In the beginning, God created the heavens and the earth. ²The earth was without form and void, and darkness was over the face of the deep. And the Spirit of God was hovering over the face of the waters.³And God said, “Let there be light,” and there was light. ⁴And God saw that the light was good.

⁹And God said, “Let the waters under the heavens be gathered together into one place, and let the dry land appear.” And it was so. ¹⁰God called the dry land Earth,^[d] and the waters that were gathered together he called Seas. And God saw that it was good.

¹²The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good. ¹³

And God made the two great lights—the greater light to rule the day and the lesser light to rule the night—and the stars. ¹⁷And God set them in the expanse of the heavens to give light on the earth, ¹⁸to rule over the day and over the night, and to separate the light from the darkness. And God saw that it was good. ¹⁹

²⁰And God said, “Let the waters swarm with swarms of living creatures, and let birds^[g] fly above the earth across the expanse of the heavens.” ²¹So God created the great sea creatures and every living creature that moves, with which the waters swarm, according to their kinds, and every winged bird according to its kind. And God saw that it was good.

²⁵And God made the beasts of the earth according to their kinds and the livestock according to their kinds, and everything that creeps on the ground according to its kind. And God saw that it was good.

²⁶Then God said, “Let us make man^[h] in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.”

²⁷So God created man in his own image,
in the image of God he created him;
male and female he created them.

³¹And God saw everything that he had made, and behold, it was very good.

One sentence that echoes through the creation story of the Bible is, “God saw that it was good.” And, indeed, His creation is good. That is easy to see here in East Tennessee where, as Crawdad would say, we are blessed to view “best sunrise in America.”

Amidst the strife and toil of our world, amidst Covid 19, the conflict among our people, the wars between nations, we may fail to recognize the blessings of God’s creation. We, as human, may sometimes mess things up. But God is good and his creation is good.

Let us recognize the blessings of the earth and firmament. Let us rejoice in it, be stewards of it, and protect it.

MOLESKIN:
Prayers for Steam’s girlfriend who has Covid, and for his girlfriend’s mother who has cancer. His girlfriend lives with her mother and, although quarantining, is worried about giving her mother, whose immune system is compromised, cancer. Prayer’s for Steam’s good friend, Nathan, whose mother recently died. Prayers for a coworker of Pusher. The coworker had to leave work early today to go the the hospital where his stepfather is in critical condition. Prayers for Operation as he and his wife have been working at getting pregnant for three years now in hope of having a baby.

Pocket Co-Q

January 15, 2022 Mudpuppy

THE SCENE: Beautiful,Brisk Mid-Winter Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators, Merkins and a lil this-n-that.
THA-THANG:
We did a little Mosey. Took on pockets charge. Did some laps around the coliseum then Mosey over to high heels parking lot. Mosey and sprints mixed in with some lunges, dips, merkins and squats. Mosey over to the pavilion for some CMU work with Matlock.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Chris Norton and 7 Yards

ANNOUNCEMENTS:
Keep Junk and Ribbed in your prayers.

The Final Beatdown — All Requests Q

December 31, 2021 Steam

Final Q of 2021

Friday, December 31st, 2021
AO: Shamrock
0530 — 0615

[ The Scene ]

[ Welcome/Disclaimer ]

Welcome to F3: Fitness/Fellowship/Faith

And welcome to the last Q of the year!

My name is Steam and I’m honored to be your Q this morning

A few things before we begin this morning:
- I’m not a professional
- You’re here on your own volition
- You know your body better than anyone else, if you need to modify anything we do this morning, feel free to do so but push yourselves and the men around you — they deserve it and so do you

FNGs?

Sticky note activity

Before we begin this morning, I’m going to pass around a sticky note and pen. On that sticky note, I want you to write down a burden or something tough that you’ve carried this year. At any point in time, for any length. Then crumple that sticky note up and hold onto it in one hand as we do the warm-o-Rama.

[ Warm o Rama ]

SSH: 10×4 IC
The Motivator: 10 (Completed 5, spread the last 5 out later)
Rockette: 10×4 IC
Baby Arm Circles: 10×4 F
Baby Arm Circles: 10×4 B

[ The Thang ]

Everyone got their sticky notes? Okay keep holding onto it and let’s mosey.

(Mosey to the CMU pile)

Put sticky note in your pocket and make sure it can’t fall out easily
Get a CMU

(1) 1st 5

25 curls (1ct)
25 chest presses (1ct)
25 rows (1ct)
25 CMU merkins (1ct)

***Core 4***

LBC: 25×4 IC
Flutter Kicks: 25×4 IC
American Hammers: 25×4 IC
Cockroach: 25×4

***Complete 3/5 remaining Motivators***

(Carry CMUs to 1st set of speed bumps.)

***Complete last 2/5 remaining Motivators***

(2) 2nd 5

25 chest presses on the ground (1ct)
- Carry CMU to next speed bump
25 BBS (1ct)
- Carry CMU back to speed bump 1
25 squats (1ct)
- Carry CMU to next speed bump
25 tricep extensions (1ct)
- Carry CMU back to speed bump 1

***Core 4***

LBCs: 25×4 IC
Flutter Kicks: 25×4 IC
American Hammers: 25×4 IC
Cockroach: 25×4 IC

(Mosey to CMU pile parking lot)

***Core 4***

LBCs: 25×4
Flutter kicks: 25×4
American hammers:25×4
Cockroach: 25×4

(Mosey back to AO)

[ Mary ]

Final ATMs of the year

SWS — Stretching With Steam

[ COT ]

# off — 7

Name o Rama

FNGs — 0, but Mr. Clean from F3 Chattanooga + Soot joined the Shamrock today.

Photo Finish — i’m not sure about y’all, but for me going into the end of this year has felt a little bit like a photo finish. But some of the things that you don’t see and will not see in the photo finish necessarily is the condition of the racers at the start and middle, just the finish. But the fact that you’re here this morning, with breath in your lungs and vitality in your bones, is a good sign. It’s a great sign as we end the year and remember that we might have been in a completely different location physically, mentally, emotionally, and spiritually at the start and middle of this year.

Now as to what you’ve been carrying around with you for the last 45 minutes.

The instructions were to write down some thing that has been a burden for you or some thing that you have been caring around this year. And I first had you hold it in your hand as we did some exercises and moved from one place to another and it was probably pretty obvious and apparent that that thing was in your hand. Then when we got to a new location I told you to put it in your pocket and it remained there until this moment and some of you like me, may have forgotten that that burden for that thing that you wrote down that you’ve been caring was in your pocket during the past 30 minutes or so.

Now that is all good and fine because the sticky note doesn’t weigh that much, but I’m willing to bet what’s on that sticky note weighs a lot more than we’re willing to say.

And so I just have one question for you, “What if?”

The soundtrack of the enemy is “What If?” What if these test results don’t come back good? What if I don’t get the job? What if my plan doesn’t go the way I saw it going? What if I lose my job? What if the worst happens? What if ___________ ? Fill in the blank. The soundtrack of the Kingdom is “Even if.” Even if this doesn’t go the way I thought, God is still good. Even if I don’t get the job, it’s okay. Even if this relationship doesn’t pan out like I thought, He is still good. Even if _________. Fill in the blank.

So going into this new year, we’re going to take the soundtrack of hell, the soundtrack of the enemy, “What if?” And flip it on its head. Here’s how:

What if this is the year I step further into purpose for where God is calling me?
What if this is the year I choose to say yes with an open hands policy for the plan God has for me?
What if this is the year I spend more time praying and working on my marriage/relationship?
What if this is the year that I take a leap of faith and have some Godfidence?
What if this is the year that I start that podcast? I start that YouTube channel. I start that book God has placed on my heart.
What if this is the year I’m more obedient than I ever have been?
What if _________. Fill in the blank.
What if this is the year I step further Into Purpose, On Purpose, For Purpose?

Two things I want to leave you with when it comes to what you’ve carried this year, and you answering the “What If?” Of your life.

“Then Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.” – Matthew‬ ‭11:28‬ ‭NLT‬‬

““Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.”” – Matthew‬ ‭11:28-30‬ ‭MSG‬‬

This is my prayer for me and this is my prayer for you men.

Friends of God

December 28, 2021 Lillydipper

THE SCENE: Windy, temp in high sixties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers, 8 Twisties, 5 Burpees, 10 Windmills, 10 Baby Arm Circles Forward and Backward.

THA-THANG:

Mosey to beginning of the Dragon Tail. We will do Route 66 up the Dragon Tail with Squat Jumps as the exercise. Those getting to the top first circle back to the six and go up with them.

Mosey on perimeter trail to the stop sign by the road that goes to Admin Bldg. We will do 20 Hello Dollies and 15 Merkins.

Mosey on perimeter trail until it gets close to Lyons Bend. We will do 20 American Hammers and 15 Merkins.

Mosey to bottom of Mt Everest. We will do 20 Flutter Kicks and 15 Merkins.

Mosey to the Utility Bldg. We will do 20 Bicycle Kicks and 15 Merkins.

Mosey up the road from Northshore Gate until we hit parking lot on left. We will do 20 Box Cutters and 15 Merkins.

Mosey to Parking Lot by Apartments. We will do 20 Hello Dollies and 15 Merkins.

Mosey to roadway that goes by Outdoor Chapel. We will do 20 Bench Dips at curb and 15 Merkins.

Mosey to parking lot that goes by new restrooms. We will do 20 American Hammers and 15 Merkins.

Mosey to parking lot by entrance to ball parks. We will do 20 Flutter Kicks and 15 Merkins.

Next, we will sprint from one curb in the parking lot to the other and back, doing 3 burpees at each curb. We will Bernie Sanders from one curb to the other and back, doing 3 burpees at each curb. We will rinse and repeat above.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
17 men, no FNGs.
CIRCLE OF TRUST/BOM:

Some of you may have heard of a signer called Nightbirde. Her actual name is Jane Marczewski. At age 30 she has survived very difficult stints of cancer. The first time she was diagnosed in 2017, she was told she would live for only 3 to 6 months. She was cancer free after treatment but the cancer came back in 2018. At that time, her husband of five years left her. Through painful treatment she became cancer free again in July of 2020. She went on to perform her own song, “It’s OK” in the 16th Season of America’s Got Talent in 2021. Her song, “It’s OK” went to number one on I Tunes and number two on You Tube. Before the quarterfinals of American’s Got Talent, she announced she had cancer again and had to withdrawal.

Something that has been both surprising and inspirational about this 30-year-old woman is her faith in God through the torment and continuing battles with cancer. Her relationship with God is certainly not a simple and sweet one. But it has been very personal, and God wants us to have that same personal relationship with him. She says:

“I am God’s downstairs neighbor, banging on the ceiling with a broomstick. I show up at His door every day. Sometimes with songs, sometimes with curses. Sometimes apologies, gifts, questions, demands. Sometimes I use my key under the mat to let myself in. Other times, I sulk outside until He opens the door to me Himself,” she continued. “I have called Him a cheat and a liar, and I meant it. I have told Him I wanted to die, and I meant it. Tears have become the only prayer I know. Prayers roll over my nostrils and drip down my forearms. They fall to the ground as I reach for Him. These are the prayers I repeat night and day; sunrise, sunset.”

Nightbirde proclaims that her relationship with God has grown through the process. She states:

“Call me bitter if you want to—that’s fair. Count me among the angry, the cynical, the offended, the hardened. But count me also among the friends of God. For I have seen Him in rare form. I have felt His exhale, laid in His shadow, squinted to read the message He wrote for me in the grout {of the bathroom floor}.

As for the name she chose to go by as a singer, Jane Marczewski says, “I want to be the bird that sings in anticipation of the good things that I trust are coming.”

Gents, let us take courage from the words of this small 30-year-old woman who weighs less than 100 pounds. Let us count ourselves among the friends of God.
MOLESKIN:
Prayers for safe travels for Pusher and family to San Francisco on Thursday; for Corona Weight and his family as he will have over 180 days of travel with his job in 2022; for Rooney’s church family; for Swimmies and his family as they move to new home this week; and, for Jinxy and his family as his daughter, Carli, and his son-in-law, Hooker, are going to have another baby.
ANNOUNCEMENTS:
Asylum workout on Saturday will be at 8:30 am instead of 7:00 am. Polar Bear Plunge will be at noon at fork in river near Townsend.