F3 Knoxville

Take the Hill

THE SCENE: 40(ish), the gloom is alive and well.


  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam – I’ll be your Q this morning
    • I’m not a professional
    • You’re here on your own volition – you made a choice to be here this morning.
    • You know your body better than anyone – if you need to modify any of the exercises we do this morning feel free to do so. BUT push yourself and those around you – let’s go to work.
  • Q introduces FNG Bo Harris


  • SSH (Side-Straddle Hop): 18×4 in cadence
  • Cherry-Picker: 11×4 in cadence
  • The Fake-Burpee: 11×4 in cadence
  • Baby Arm Circles: 11×4 in cadence (front and back)

THA-THANG: (aka what went down post Warm-O-Rama and pre-COT)

18 November 2019

[ PAX moseys to Cardiac Hill – foreshadowing!!!! ]

  1. Take the Hill/Trifecta
    • Top of Cardiac: 18 SSHs (1-count)
    • Middle of Cardiac (turn): 18 Fake Burpees (1-count)
    • Bottom of Cardiac: 18 Squats

[ When you get to the bottom of the hill – come back up. Whether you spring up it or walk up it – you get back up the hill. The name of the game is one foot in front of the other. Only 1 person is going to get you up that hill and it’s you. We got 3 rounds of this. HOWEVER – if you get done with Round 3 and make it back up to the top – you’re not done right? There are still guys that are coming back up the hill. No man left behind. ]

    • PAX executes Take the Hill/Trifecta
    • The job isn’t done until all PAX make it back up the hill a 3rd time

[ PAX recovers @ top of Cardiac ]

[ 10 – count ]

“Way to choose the harder thing. Good work. Let’s rock.”

[ PAX moseys to the right towards new trail at Asylum facing Northshore ]

  • PAX executes 11 SEALclaps until 6 is up

2. The Lighted Path

    • Every 3rd light = 1 merkin (Down/Up)
  • PAX executes The Lighted Path
    • 1/2 way through the Q changes up the leadership of The Lighted Path
    • CheatSheet, FNG Bo, and Walkabout lead PAX to the next set of lights
  • PAX executes The Lighted Path until the road leading out of Asylum AO

[ 10 count ]

3. American Indian Run w/a Twist

    • American Indian Run
    • When the 6 recovers – leads PAX in 5 1-count squats
    • R&R (rinse and repeat this movement until PAX reaches lighted path going down to AO parking lot with cars

[ PAX file into the AO ]

4. The Core 100

    • 4 corners of AO parking lot
    • C1: 25 1-count cockroaches
    • C2: 25 1-count flutter kicks
    • C3: 25 1-count LBCs
    • C4: 25 1-count Hello Dollys

[ Circle It Up ]


FNG broke the Spalshing the Merlot seal – WELL DONE!


PAX Count: 21

FNG Count: 1


  • FNG Bo Harris initiated into F3
    • Name = Gilmore
  • “Carry the fight to our opponent and keep it their for 60 minutes.” – General Neyland.
  • I don’t know what you have going on when you come here to F3 – but I’m glad you’re here.
  • What is that fight for you this week? Identify it. Own it.
  • Just like the hill that we climbed up and down – what is that hill for you? In order to get up the hill, you need to identify what that hill is for you or you’ll lose every single time.
  • Sometimes that hill, whatever it is, seems impossible. Whatever that hill is for you, IDENTIFY it, and TAKE it. Even if it’s one step at a time. That’s how you take the hill – One. Step. At. A. Time.
  • Take the hill this week. Someone might be struggling with taking their hill this week. Take them with you. No man left behind – No man left the same. 
  • Call a brother out this week – Pull a brother in this week. 

“It Takes 2” feat. CheatSheet & Steam

THE SCENE: Dark on the outside, sunny on the inside. 35-40 degrees. Character-building weather.


  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I will be one of your Qs this morning
  • A couple of things:
    • 1) I am not a professional
    • 2) You are here on your own volition – you made a choice to be here this morning
      • Mumblechatter: Was it the right choice?
      • Q: Time will tell. You did make a choice to be here this morning and so did they – make it count!
    • 3) You know your body better than anyone else: if you need to modify anything we do this morning – feel free to do it. But push yourselves and the men around you.


1. SSH (Side-Straddle-Hop): 15×4 in cadence

2. Rockette: 15×4 in cadence

[ 1 burpee on your own ]

3. Windmill: 15×4 in cadence

[ 2 burpees on your own ]

4. Merkin: 15×4 in cadence

[ 3 burpees on your own ]

5. Flutter Kicks: 15×4 in cadence

[ 4 burpees on your own ]


[ PAX moseys to playground next to AO ]

  1. 15s (Not what you think)
    • 5, 5, 5
    • 5 dips on a bench
    • Sprint to covered pavilion
    • 5 box jumps
    • Sprint back to playground
    • 5 man-makers/8-count body buolders
    • R&R (Rinse and Repeat) 3x

[ 15-count // walk and talk ]

  • Q instructs to battle-buddy up
  • Parking lot outside of playground:
    • Pavement (parking spaces) = sprint
    • Grassy medians = bear crawl
    • Why battle buddies for this? Push your battle buddy and don’t let him slack off
    • Iron. Sharpens. Iron. 

[ Q asks for No BS Assessments from several of the PAX – QTIP: Whether you are leading a Q, walking through something hard with a loved one, or just in everyday encounters, don’t be afraid to ask the hard questions – such as “Give me a no BS Assessment of how you are/how’s your heart.” ]

[ PAX moseys to pavilion before the Chapel ]

  • 2 columns (battle buddies side by side)
  • Q instructs that the right column = casualties/dead
  • Remaining battle buddy must carry their casualty battle buddy across the field separating the small pavilion to the chapel
  • Walk into chapel

[ 10 count ]

[ Steam turns on AC/DC because obviously it’s about to go down ]

25s (once again, not what you think)

  • IN CADENCE: PAX executes 5 burpees – takes a lap around the perimeter of the chapel
  • R&R 4 more times
  • PAX is LOUD. FIA probably what in the heck was going on.
  • CheatSheet leads PAX in a 25 motivated SSHs
  • Time is 0600
  • The date is November 15th
  • 15 minutes to get better – let’s rock.

[ PAX mosey’s back to playground ]

  • Parking lot in front of playground
    • Karaoke – switch halfway down
  • Playground
    • PAX on their 6
    • 15s
      • 15×4 Flutter Kicks in cadence
      • 15×4 Big Boy Situps in cadence
      • 15×4 Penguins/cockroaches in cadence

[ Mosey to Flag below AO lot ]

  • Bear crawl up the pavement to the AO gates
  • Sprint into the AO

[ Toe the Line ]

    • “Do as I do”
    • Arm/leg skips across lot – jog back
    • Bernie Sanders across lot – jog back

[ Circle it Up ]

  • CheatSheet and Steam lead PAX in ATMs to close out


Breathe is heavy, arms are sweaty.

You all chose the harder thing this morning. Well done. Well. Done.

If CheatSheet and I can do this, you can too. I know you can. You have what it takes to step-up and lead. Co-Q with me, I’ll co-Q with anyone. We need you, the guys need you.


19 PAX – No FNGs


Stand. Remember. Proclaim. Fight.

Take this to heart men.

Stand – STAND UP. The world needs High Impact Men to stand up. Stand Up for yourself, stand up for your family, stand up for your friends, stand up for your loved ones, stand up for what you believe in. You have a voice and you have a story. Stand Up and own it. He calls us to stand up as High Impact Men.

Remember: REMEMBER who you are and WHOSE you are. The enemy is cunning in the ways he tries to make us forget who we are and whose we are. Remember when the Lord showed up in your life. Remember why you do what you do. Remember why you go to your job during the week. Remember why you come out here in the morning. Remember who He calls you to be and live out of that. Lest we forget that we were created in HIS image.

Proclaim: PROCLAIM as High Impact Men. This bonfire that we gather around called F3 in the mornings needs to be shared and multiplied with guys just like you and me before we came into F3. You have a voice and a story to tell. Tell it courageously and proclaim as a High Impact Man. Whether that’s here in F3 or in your own family or relationship or at work – as High Impact Men – proclaim boldly.

Fight: We are not all called to pick up a gun and fight. God bless those that are. However, as men, as High Impact Men – we are called to stand up and fight. Fight for yourself, fight for your wife, your girlfriend, your family, your friends. Fight because there is some good left in this world and it is worth fighting for. Cary the fight wherever you go. Weapons come in many different shapes and forms. Your story and your voice and your heart can be weapons of mass life-giving that the enemy hates and wants to destroy. Fight spiritually, fight emotionally, fight prayerfully.

It is nothing short of an HONOR to be out here with you all in the mornings and lead. If you’ve led before you know what it’s like, if you haven’t – come on. It’s time for you to find your voice and lead. We need to hear it.



  • CheatSheet’s Friend who died suddenly. Funeral is this afternoon in Farragut.
  • Children/Schools in CA – fires in CA – pray for safety.
  • Spoken and unspoken prayers – He knows the cries and whispers of our hearts.


!!!Last 3rd F Convergence of 2019!!!

When: Saturday, December 7th (7am – 9:30am)

Where: TruckStop AO (7am)

    • Post-Workout Convergence at Two Rivers Church (275 Harrison Lane, Lenoir City, TN 37772)
  • For more info – check the event on the F3 Knoxville GroupMe 
  • Grab a battle-buddy you haven’t seen post in a while!

3s Company on Veteran’s Day

THE SCENE: Chilly – character-buildingly chilly. Steam, G-6, and Ariel huddle around and mumblechatter until 0530


  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A couple of things: 1) I’m not a professional 2) You’re here on your own volition, you made a choice to be here this morning, and 3) You know your body better than anyone else, so if you need to modify anything we do this morning feel free to do so, but push yourself and the men around you this morning.
  • (Points to East TN Veteran’s Memorial) – This is why this morning. That is our standard this morning – for them.


  1. SSH: 11×4 in cadence
  2. Bend and Reach: 11×4 in cadence
  3. Rockette: 11×4 in cadence
  4. Windmill: 11×4 in cadence
  5. Merkins: 11×4 in cadence


[ Mosey to Amphitheater ]

  1. Modified Armed Forces PT Test
    1. There’s always push-ups, sit-ups, and a run component
  • 4 rounds
    • Rounds 1-3
      • Push-Up: 15
      • Sit-Up: 15
      • Run 1 lap around water perimeter of World’s Fair Park
    • Round 4
      • Push-Up: 25
      • Sit-Up: 25
      • Run 1 lap around the water perimeter of World’s Fair Park

[ 10 – count ]

2. Modified PT Test continues – with the pull

  • 1 HIM sprints up to top of amphitheater and executes 5 pull-ups to standard
  • Other 2 HIM execute elevated leg flutter-kicks until recovered
  • R&R until each HIM executes 15 total pull-ups

[ 20 count ]

[ Walk and Talk towards Big Ball AO field ]

3. Battle/Command Drills

  • 2 commands
    • “I’m Up”
      • starting in push-up plank position –> gets up and sprints forwarda
    • “He sees me – “I’m Down”
      • Drop down to push-up plank position
  • PAX moves across field – executing movements that Q shouts out

[ 10 count ]

4. Battle Drill/Commands Cont.

  • Col. Kuhlman (G-6) gives the same 2 commands as Ariel and Steam move back across the field – this time buddy-carrying each other and executing movements based on shouted commands
    • Fireman’s carry
    • Backpack carry
  • PAX mosey’s back across field to AO

PAX walks towards East TN Veteran’s Memorial

Instructions from Q: Once the street from AO –> East TN Veteran’s Memorial is crossed = silence.

Silent instructions from Q

    • [ All in silence ]
    • PAX executes 5 merkins in front of ETVM
    • Sprints to stairs by STEM Academy
    • Executes 5 incline merkins on stairs
    • Sprints back to ETVM
    • Executes 10 merkins in front of ETVM
    • Sprints back to stairs by STEM Academy and up
    • Executes 10 SSHs
    • Sprints back to ETVM
    • [ Facing ETVM ]
    • PAX executes 5 silent merkins –> renders a salute –> walks in to ETVM
    • 1st wall of names
    • PAX executes 5 silent merkins –> renders a salute –> walks to next wall of names
    • R&R until PAX are at the front of ETVM
    • Q leads PAX in prayer
    • PAX walk back out of ETVM


3 PAX: G-6, Ariel, Steam (Q)


“If not me, then who?”

This is the mission statement of the Travis Manion Foundation (https://www.travismanion.org/.

Today we honor those who answered the call, and answered that question. Without them, we wouldn’t be doing F3 right now.

Think about this phrase and how it applies to your life. Where else in your life does the phrase “If not me, then who?” apply? At work with the guy you’ve been wanting to disciple? In your family? In your relationships/friendships – opportunities to speak life into people? We all have something inside us that wants to answer the call and answer that question as men – Do I have what it takes? Because truly, there are millions of other people out there, BUT – if not me, then who?

Those who answered that question – and some of them paying the ultimate sacrifice – are walking giants on this earth. While today is Veteran’s Day and we honor and pay tribute to and thank the men and women who have served our nation – ask yourself that question this week. Challenge yourself to answer the call – His call – whatever that looks like in your life.


Call a brother out and pull a brother in this week. 




Insert any personal comments, notes, devotion content, etc.


Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

TGIM – Run Your Race.


  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I’ll be your Q this morning
  • Couple of things;
    • Despite popular belief I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone – if you need to modify anything we do today – do it. But push yourselves and those around you!


  • SSH: 11×4 IC
  • Half-Burpee: 11×4 IC
  • Imperial Walker: 11×4 IC
  • Windmill: 11×4 IC
  • Iron Mikes: 11×4 IC


  1. The Quarter Pounder
    1. Battle buddy it up
    2. BB1: Big Boy sit-ups (feet under rail)
    3. BB2: Sprint to stairs going up to bridge = 25 merkins (1-count)
    4. R&R 2x for each battle buddy

[ Mosey to Bridge overlooking Cumberland Avenue/The Hill ]

  1. UT Wins, You Win – Papa Johns
    1. Line up in merkin plank facing UT
    2. Man in the back leads PAX in 2 merkins (up/down = 1)
    3. Sprints to the first position
    4. R&R until we’ve made it across

[ Mosey to bottom of parking lot across from WFP ]

  1. Seabiscuit
    1. 2 curves in the lot
    2. Each curve = 25 V-Ups
    3. 2 laps

[ Mosey to hill leading up to WFP ]

  1. American Indian Run

[ Back at AO ]

    • All my benches
      • Correct-form box jumps (Up/Down = 1
    • Ring of Fire
      • Each HIM leads PAX in 14 reps of an exercise
    • ATMs
      • Cash out like a boss



5 PAX – No FNGs


TGIM – Thank God It’s Monday. “Thanks for being out here this morning men, and pushing hard. This has nothing to do with you, nothing to do with me. Some people didn’t wake up with breath in their lungs this morning, you did. Thank God it’s Monday and the creator let us get physical in his creation.”

Usually what we hear about Mondays is negative and along the lines of “ugh I hate Mondays” or “here we go again.”


Monday is the best day of the week. A chance to do a little better than you did last week. A fresh start. Embrace Mondays as a fist-bump or slap on the back from our Divine Creator.

Think of Monday as the start of a race, in a far larger race that has been going on for years (25 for me). Hebrews 12 gives us the race, the gut-check, and the reassurance that this is a race that cannot be shaken.

12:1-2 (Jesus, Founder & Perfecter of our Faith) = are the introduction. This is the action item, this is the intro to the race, and a reminder of the race official and who HE is, regardless of who or when we are.

12:3-17 (Do Not Grow Weary) = For me this is the gut-check/slap motivational youtube video you watch at 3pm to psych yourself up for the rest of the workday. Do. Not. Grow. Weary. The race we run as High Impact Men is long. And it is hard. And it is full of curves and cracks in the road. And it is life-giving. How do you refuel when you get tired/weary in a race/OCR/GORUCK event? How do you refuel in the race you run in life?

12:18-29 (A Kingdom That Cannot Be Shaken) = As sons of the most-high King – we run a race that is set for the kingdom, a kingdom that cannot be shaken. This is the reassurance and light that the race we run is worthy of fighting hard for and pressing further in for.

Keep the Faith & Fight the Good Fight!

Check out the Q calendar on the F3 website – we need men to step up and lead! Grab a battle buddy and lead together!

Goliath at the Gorge/2nd F with F3 Northeastern TN this Friday-Saturday in Johnson City. It ain’t too late – contact Abscess, Tank, Steam to get more info and how to be a part of what is for sure going to be a character building weekend with PAX from around our state.


Friday is for 11s (on the 11th)

THE SCENE: Cool – felt good. Character-building good.

Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q this morning. Couple of things: Not a professional, you’re here on your own volition, you made a choice to be here. You know your body better than anyone, if you need to modify anything we do feel free to do it but push yourselves and push those around you. It’s Big Orange Friday, RED Friday, and the 11th of October. More to come on that…


SSH (Side-Straddle Hop) 11×4 in cadence

Rockette: 11×4 in cadence

Baby Arm Circles: 11×4 in cadence (Forward & Back)

Squats: 11×4 in cadence

Merkins (cmon, did people really expect a Friday Q without merkins?): 11×4 in cadence

Theme of the day is 11s (11th of October – ha ha ha…..)

[ Mosey to Playground by AO parking lot ]

  • 11s (Shoulda seen this coming from a mile away)
    • 1 Incline Merkin (benches)
    • Run to pavilion
    • Execute 10 box jumps
      • CORRECT FORM – Q demonstrates correct box jump form. Quality over quick. Slow is smooth and smooth is fast.
        • Jump up (feet planted on box (bench, etc)
        • Extend through the heels and legs, standing up straight and bringing hips up and forward
        • Jump down
    • R&R (Rinse and Repeat)
    • PAX gets spread out
    • Q identifies this and huddles PAX together at Pavilion
    • All-together –> PAX completes 11s –> runs back to the playground – executes 10 incline merkins –> sprints back to the pavilion and executes 1 good box jump in correct form

[ 10 count from PAX – walk and talk ]

[ Mosey to hill next to AO parking lot ]

  • Battle buddy up
  • “What the Hill”
    • Q explains what the hell “What the Hill” is
    • All PAX in bear crawl position
    • Move up the hill in bear crawl position
    • Counts off 11 paces of bear crawl
      • Executes 5 merkins
    • Q starts the 11 paces count-off, other PAX step up and counts the 11 + 5 merks
    • Reach the top of the hill
    • Q reminds PAX that its the 11th of October. Just because it’s not September 11th anymore, doesn’t mean that we should forget the sacrifices of 9/11 until next year. Ties in the hill element of pushing through the pain, climbing up/down that hill, without 60+ lbs of gear.
    • PAX heads back down hill in same movement
    • 1/2 way down Q gives the RECOVER and invites PAX to take 10
    • switches position from facing downhill to uphill –> crawl bear (Backwards)
    • Same movement: 11 paces + 5 merkins
    • Reaches the end of the hill

[ 10 count from PAX – walk and talk ]

[ PAX mosey to playground next to AO ]

  • Battle buddy it up
  • 11s (lol surprise)
    • 1 Man-Maker
    • 10 buddy situps
    • As a team
    • 75% of the way through –> Q gives a buy-out option: 25 squat holds with Seal Claps or finish out
    • Seal Claps win
    • PAX executes 25 seal claps while holding the squat position

[ 10 count mosey and count ]

[ PAX mosey to pavilion ]

  • New battle buddy it up
  • Circle around the flag post by the pavilion
  • All PAX execute 5 merkins THEN
  • 1 battle buddy at a time –> sprint to AO lot and starts flutter kicks
  • PAX recovers at AO lot and finishes out flutters together (25)


  • Q leads PAX in closing stretches (recover muscle groups)
  • Same way we came in this morning – we go out: PAX executes 11 loud and proud SSHs to end well

10 PAX – no FNGs

It’s the beginning of the end of the workweek (for most). I find Fridays are a good time to remember. Remember the past week – what worked, what didn’t, where you saw God show up.

  • It’s Big Orange Friday. REGARDLESS of how tomorrow turns out (Vols fans know exactly what I’m talking about) TODAY is Big Orange Friday and I will celebrate and live well in it.
  • RED Friday: Remember. Everyone Deployed. We are able to do this because people are over there doing that. Remember the brothers we have overseas serving a country who can so quickly forget about them. We won’t forget.
  •  I’ve been on a Lord of the Rings kick lately, for about the past 20 years. And was watching the Fellowship of the Ring yesterday and something really got me.
  • “Needless were none of the deeds of Gandalf in life. We do not yet know his full purpose.”
    •  What a way to describe someone. Needless were none of the deeds of______.” I want to be like that. Life full of purpose and the things I say and do not be needless. Also I think there is a beauty in not knowing our full purpose yet. The God we serve knows and it’s a beautiful thing when he gives us glimpses of what he has created us for in this life, but we don’t know our full purpose yet. That’s part of the adventure of walking with Him.
  • Way to end the week strong men – as we go to our families and loved ones this weekend – Keep the Faith & Fight the Good Fight.


Keep the Faith & Fight the Good Fight.


2nd F Convergence with F3 Northeastern TN/Goliath at the Gorge next weekend at Doe River Gorge! Check the F3 Knoxville GroupMe calendar for info or contact Abscess, Tank, Steam for more info on how to get signed up. It’s sure to be a blast.