F3 Knoxville

2 For Tuesday – A Celebration Unlike Any Other

THE SCENE: Character-Building weather – 70s


  • My name is Steam and it is an HONORED to be your Q this morning
  • A few things
    • 1) I’m not a professional
    • 2) You’re here on your own volition – you made a conscious decision to be here this morning
    • 3) You know your body better than anyone – if you need to modify something we do this morning – do it. Work hard and smart at the same time. 
    • With that being said – push yourselves and those around you this morning. I don’t know why you decided to come out this morning, I don’t know where you work, I don’t know what you do when you leave here, but you are here – right now – for a reason. And so are they – so make it count. Aye? 


  • SSH: 20×4 IC
  • We are actually celebrating a holiday today – in case you were unaware – so happy Two For Tuesday. let’s celebrate accordingly
  • SSH: 20×4 IC
  • Cherry-Picker: 20×4 IC (Arms)
  • Cherry-Picker: 20×4 IC (Arms)
  • Calf-Raises: 20×4 IC
  • Calf-Raises: 20×4 IC
  • Bobby Hurley: 20×4 IC
  • Bobby-Hurley: 20×4 IC

Happy 2 For Tuesday!

  • Mosey to Bridge by amphitheater (big ball on the left)

    *Under Bridge*

    • Wall sit
      • 20×4 seal claps IC 
    • Curb facing the water
      • 20×4 Irish step dancers IC 
    • Rinse & Repeat both exercises 

    Mosey to bridge by amphitheater 

    Bear Crawl across bridge 

    [ 20 count ]

    Two for Tuesday R&R

    • 1 Al Gore Overhead Clap
    • Sprint to bridge overlooking Cumberland 
    • 19 situps on the rail facing UT 
    • Same as 11s

    [ 20 count ]

    Mosey to the side of the pond facing the amphitheater 

    • Irish tap dancer: 20×4 IC
    • Incline merkins: 10×4 IC
    • Irish tap dancer: 20×4 IC 
    • Decline wall merkins: 10×4 IC

    Mosey back towards AO 

    Cash out with ATMs

    The Divine 9: 8 PAX, 1 FNG

  • FNG Will –> Named Sweeper. Notified by Judge Judy that there is already a Sweeper – rename with burpees from the Q (me) on Thursday at Reverb’s Q
  • Stand. Remember. Fight. Build.
  • These words ring true and are nothing less than a reminder of what we are called to do as HIM.
  • Stand – stand up. Get out of the fart sack. We are not guaranteed breath in our lungs tomorrow. Stand up for yourself, stand up for your family, stand up for those who can’t stand up for themselves. In the words of the great country music song You’ve Got To Stand For Something: “You’ve got to stand for something, or you’ll fall for anything.”
  • Remember – Remember where the Lord has met you in your life. Where He CONTINUES to meet you. Remember how far you’ve come. Remember what He’s doing in your life. Don’t forget the ebeneezers in your life.
  • Fight – As men, we’re called to fight for those who can’t fight for themselves. Fight for your family, fight for your spirituality, fight for your life. We are in a very real war called life – whether we choose to see it or not. The fighting is done in the heart and mind and soul – and sometimes in the physical realm. In the words of Samwise Gamgee:“It’s like in the great stories, Mr. Frodo, the ones that really mattered. Full of darkness and danger they were, and sometimes you didn’t want to know the end, because how could the end be happy? How could the world go back to the way it was when so much bad had happened?

    But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come, and when the sun shines it will shine out the clearer. Those were the stories that stayed with you, that meant something, even if you were too small to understand why.

    But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back. Only they didn’t, because they were holding on to something…That there’s some good in this world, Mr. Frodo. And it’s worth fighting for.” 

  • Build: We were created to build as men. Our creator designed us to build communities and strengthen them (mission of F3), build each other up, and build life. Build the kingdom one day at a time. You don’t have to do it alone – take heart in that – LOCK SHIELDS with High Impact Men and Women that will help build and further the kingdom with you.
    Truckin To The Pound is Sept. 14 (0600 – 0930) or around that time. Check GroupMe or DM Swirlie for more info. EH some guys to come out with you and lock shields for a badass event.

13 Is A Lucky Number

THE SCENE: 60s, cool. Ice cool.

  • Welcome to F3: Fitness – Fellowship – Faith!
  • My name is Steam and I am delighted to be your Q this morning!
  • I am not a professional and you are here on your own volition – which means no one is going to force you to do anything this morning – you have to make the choice to push yourself and those around you!
  • If you need to modify any of the exercises we do this morning feel free to do so.
  • Today is the 13th day of June and day what you will about the number 13 but I’m feeling pretty lucky, I hope you are too! Let’s keep the mumblechatter and morale high this Morningside !!!!


  • Cherry-Picker: 13×4 IC
  • SSH: 13×4 IC
  • Rockette: 13×4 IC
  • Imperial Walker: 13×4 IC
  • Torso Twist: 13×4 IC


Mosey to Market Square Pavilion

Swanson leads PAX in 10 1-count merkins by Eddie’s Health Shoppe on Union

Abort leads PAX in 10 1-count merkins by market square bell

    • Get in battle buddy teams
    • BB1: sprints down to splash pad
      • Executes 13 squats (1-count)
      • Sprints back to recover BB2
    • BB2: executes 13 4-count flutter kicks
    • Once both you AND your BB complete two evolutions of squats, recover right here in the squat position.
  • Mosey to Market Square parking garage
  • Tower of Power
    • 6 floors (all 1 count)
    • F1 = 13 merkins
    • F2 = 13 big boy sit-ups
    • F3 = 13 squats
    • F4 = 13 flutter kicks
    • F5 = 13 Apollo onos (at top)
    • F6 = 13 smurf jacks (at top)
  • Mosey back to AO

10 PAX

    • Goliath Must Fall
    • Fear Must Fall
    • “But now thus says the Lord, he who created you, O Jacob, he who formed you, O Israel: “Fear not, for I have redeemed you; I have called you by name, you are mine.”
    • ‭‭Isaiah‬ ‭43:1‬ ‭ESV‬‬
    • https://www.bible.com/59/isa.43.1.esv
    • Who or what is your Goliath today and this week?


2 For Tuesday: Character-Building Festivities

THE SCENE: SUPER cool, like 70s cool. Breezy baby.

Welcome to F3: Fitness – Fellowship – Faith! My name is Steam & I’ll be your Q this evening. I am stoked to be back here Qing with you guys. I am not a professional and you are here on your own volition – which means that you chose to be here this evening, just like everyone else. Let’s rock!


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

Steam: “We will be celebrating 2 For Tuesday this evening gents”

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

Baby Arm Circles: 11×4 (forward) in cadence // 11×4 (backwards) in cadence

Baby Arm Circles: 11×4 (forward) in cadence // 11×4 (backwards) in cadence)

Cherry- Picker: 11×4 in cadence

Cherry-Picker: 11×4 in cadence

Imperial Walker: 11×4 in cadence

Imperial Walker: 11×4 in cadence

Let’s get on the mosey!
[The 2nd part of any 2 For Tuesday exercise can be substituted w/5 burpees if PAX chooses]

  • Mosey towards Cardiac Hill


  • Every stop sign PAX passes = 8 merkins (1-count)
    • 3 stop signs = 24 merkins


  • “Cardiac Hill 100”
    • 4 points of contact going down Cardiac Hill
    • (1) Top of Cardiac Hill (2) curve 1 on Cardiac (3) curve 2 on Cardiac (4) bottom of Cardiac
    • At all points of contact
      • 10 squats
      • 10 big boy sit-ups
      • 5 incline merkins (facing up Cardiac)
    • PAX holds the plank at the bottom of Cardiac


  • PAX American Indian runs to boarded walkway by the river
  • PAX forms battle buddies


  • 11s
    • Boardwalk overlooking the river: LBCs (4-count)
    • Left Down the boardwalk 20ish yards: Merkins (4-count)
      • 10 + 1
      • 9 + 2 and so on
    • High-Heels leads PAX in core work exercises until 6 recovers on the boardwalk overlooking the river


  • PAX duck-walks up a little hill into the grass about a football field away from the Lakeshore Chapel


  • The Slinky
    • PAX gets into 2-man battle buddy (BB) teams
    • Q gives command to run – stop (hold plank)
    • (1) 1st BB team runs until the command “down” is given
    • (2) 1st BB team drops down into a plank
    • (3) 2nd BB team sprints past 1st BB team until the command “down” is given
    • (4) 2nd BB team drops down past the 1st BB team in the plank position
    • (5) 3rd BB team sprints past the 1st and 2nd BB teams, until the command “down” is given
    • (6) 3rd BB team drops down past the 1st and 2nd BB teams, holding the plank position
    • Rinse & Repeat – starting with the 1st BB team – until all PAX reach the edge of the Lakeshore Chapel


  • Doubtfire verbalizes the fuel on the fire and PAX rushes through the field in back of the chapel, across the street under a tree
  • Q leads PAX in Monkey-Humpers, in front of soccer moms, kids, and God himself
    • 11×4 in cadence
    • [2 For Tuesday]
    • 11×4 in cadence
  • Q points to an object 40-50 yards away – PAX charges at it full-speed


  • PAX are facing a hill
  • Q instructs PAX to get in a decline big boy setup position on the hill
  • 11 1-count big boy sit-ups
  • [2 For Tuesday]
  • 11 1-count big boy sit-ups


  • PAX runs up the hill and recovers by two trees close to the road leading to the Asylum PM road
  • Q leads PAX in 11 1-count Pinto Squat-Jump Twists(?) (Jury is still out on the official name)
    • Starting position: PAX facing 1 direction
    • PAX squat –> jump up and twist –> landing facing the other direction = 1
  • [2 For Tuesday]
  • 11 1-count Pinto Squat-Jump Twists


  • Pax charges towards the final stop sign
  • PAX charges the final road/hill back up to the AO


  • handy.


Total Time: 45:20

Distance: 2.2miles

Elevation Gain: 128ft.
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
Giving Credit/Being Your Own God

I just got a new job, am moving into a new house, have a new relationship with a great girl – things are going great in my life right now. And I feel like I need to hear this more than anyone: I need to realize that my pride is a very dangerous thing and that I am blessed with these things because there is a God above who is working in my life and putting breath in my lungs – to serve Him. None of the seeming success in life that I seem to be a part of has anything to do with “me being the man” or “me crushing it” lately. It’s so easy for me to pat myself on the back and develop a false sense of “look what you did man, you’re doing great.” Sometimes as men I think it’s easy for us to fall prey to our own pride in our work or successes in life, etc, and not remember who woke us up this morning and spoke life into the blessings we enjoy. We were created for so much more than ourselves men! Our story is just a small small part in the great HIStory He’s telling through us.

Keep the Faith & Fight the Good Fight!

Prayer Requests (PRs): Steam’s new dating relationship – struggling/wanting to keep the Lord at the center and working on being a HIM in it.

D-Day Anniversary Memorial Beatdown


Welcome to F3 men! Fitness – Fellowship – Faith. And welcome to the 75th anniversary of D-Day 21-gun salute. My name is Steam and I am honored to be your Q this morning. I am not a professional and you are here on your own volition this morning. You chose to be here – just like the man on your left and right did. If you need to modify any of the exercises we do this morning, feel free to do so – you know your body better than anyone else. HOWEVER – I encourage you to look across the street (points to the East TN Veterans Memorial site) and REMEMBER those who chose to run into open gunfire so you could be here this morning. When it gets tough in the next 45 minutes, when you’re hurting, or when your battle buddy is hurting – remember those who are worth remembering.

Everything we do this morning will be 21 reps either on a 4-count or 1-count


Side-Straddle Hop (SSH): 21×4 in cadence

Bend & Reach: 21×4 in cadence

Windmill: 21×4 in cadence

Merkin: 21×4 in cadence

Baby Arm Circles: 21×4 in cadence


  • Q aligns PAX shoulder to shoulder facing the Big Ball AO green space/field
  • “I’m Up – He Sees Me – I’m Down”
    • ^^ 3 commands ^^
      • I’m Up = sprint
      • He Sees Me = get down flat
      • I’m Down = Stay down flat until the I’m Up command is given
    • PAX sprints across field listening for the 3 commands
    • Simulates running towards an objective with enemy fire coming toward you
  • Rinse & Repeat back across – but with buddy drags/fireman carries


  • PAX mosey to Big Ball stairs
  • “Take The Hill”
    • Get in battle buddy teams
    • Teams bear crawl up the stairs until they reach a flat landing
    • Flat landing = 21 sit-ups each person
    • Rinse & Repeat until all PAX are at the top
  • Once at the top – PAX holds the plank for 21 seconds – 2x


  • PAX mosey to bridge to the left of the amphitheater stage
  • Hands interlocked behind heads – PAX lunges across bridge and moseys into the amphitheater, on the stage
  • Q leads PAX in 21 1-count SSHs on stage, sprint to the top of the amphitheater
  • Swanson leads 21 1-count SSHs, everyone sprints back down
  • PAX performs 21 1-count incline merkins on the stage – with the commands of “Up – Down”


  • Mosey to the edge of Big Ball AO field/World’s Fair Park field


  • Q instructs the PAX that the last part of this workout will be in silence after a quote and explanation of what’s to come


  • Q reads General Douglas MacArthur
  • It is my earnest hope – indeed the hope of all mankind – that from this solemn occasion a better world shall emerge out of the blood and carnage of the past – a world founded upon faith – and understanding – a world dedicated to the dignity of man and the fulfillment of his most cherished wish for freedom, tolerance, and justice

  • Q: “Now we’re going to take this field, and we’re going to take it hard. We will sprint all the way across the field, across the street, to the front of the East TN Veterans Memorial Site. I will lead us in 21 1-count merkins and 21 1-count SSHs in silence once we are over there.


  • PAX takes the field – and takes it with a sense of urgency and purpose.
  • PAX executes silent exercises and walks into the center of the memorial.
  • Q prays over the site, the men, the PAX, and initiates the COT

Time of Workout: 50:13

Mileage: 1.2 miles

10 PAX – no FNGs
Soot called in from deployment in Kuwait to deliver the BOM this morning – talked about the character of those men who charged the beaches 75 years ago – tied it into the 3 Fs of F3 – specifically the importance of the third F – realizing that we were created for so much more and that there is a higher being that we serve. No matter what the “beach” looks like in front of you – no matter how daunting it looks – charge at it knowing He goes before you.

No B.S. Assessment: Send It!

THE SCENE: 60s, cool, sunrise on the way.

Welcome to F3: Fitness-Fellowship-Faith! My name is Steam and I’ll be your Q this morning. I am not a professional and you are here on your own volition, with means you chose to be here this morning, just like the man on your left and right – so let’s make it count! If you need to modify any of the exercises we do this morning feel free to do so – but push yourselves and those around you. Lets keep the mumble-chatter and the morale at a high today!

[ Q introduces FNG Eric ]


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

Windmill: 11×4 in cadence

Hillbilly: 11×4 in cadence

Baby-Arm Circles: Forwards 11×4 in cadence & Backwards 11×4 in cadence

3 burpees on your own

PAX formed up 2 lines in front of the AO – mosey’d to Asylum playground

  • 1 For 1 (and so on)
    • Get in battle buddy teams
    • 1 box jump on the bench
    • run down to end of playground parking lot
    • do 1 merkin
    • Rinse & Repeat – adding 1 rep each time
      • 2 box jumps & 2 merkins, etc

About halfway through, Q calls for recover at the playground

Does a morale check with PAX – asks some of PAX for a morale status report: All’s well.

PAX forms 2 lines and mosey’s back to car parking lot/AO area

Q leads PAX in F3 cadence call – Q calls something out – PAX repeats

    • “F3!”
    • “Good For You!”
    • “Good For Me”
    • “HUH!”
    • “HA-HA!”
    • “1, 2, 3!”
    • “I love F3!”
    • “4, 5, 6!”
    • “Pickin Up Sticks!”
    • “7 and 8”
    • “F3 is great!”
    • “9 and 10!”
    • “Let’s Do It All Again!”
    • “HUH!”
    • “HA-HA!”


  • Ain’t No Mountain High Enough
    • PAX get’s in new battle buddy teams
    • Bottom of hill by AO: 5 battle buddy sit-ups(BBSs) each
      • BBSs = one battle buddy hold the other’s feet, while they execute sit-ups with fingers interlocked behind their head
    • Top of hill by AO: 5 side straddle hops (SSHs)
    • Rinse & Repeat- adding 5 reps each time until each battle buddy does 25 BBSs at the bottom and 25 SSHs at the top


  • Recover at the AO
    • Q leads PAX in 15×4 cherry-pickers in cadence
    • Asks for a 10-count from PAX
    • Q describes what a “No B.S. Assessment” is (See Moleskin at the bottom of this back-blast) and asks various PAX to give one
    • Pusher & Fabio & Umbro give solid No B.S. Assessments
  • Q leads PAX towards the pavilion with picnic tables towards the back of the AO


  • The Final Countdown (7 minutes left)
    • PAX gets in new battle buddy teams
    • 1 battle buddy does 5 incline merkins + 1 Man-Maker (8-count merkin) under the pavilion while the other battle buddy runs to a dugout and executes 1 good pull-up/chin-up.
    • Rinse & Repeat – adding only an extra Man-Maker each time
    • Q calls for a 15 count and leads PAX back into the AO


  • PAX Circle Up inside AO
    • 15 Side-straddle hops (SSHs)
  • And boom goes the dynamite – that’s it!

22 PAX (1 FNG – Eric Alley/Globetrotter)

Talked about an F3 Knoxville HIM, Brandon Rabun/Cupcake, being deployed to Afghanistan this morning, and the Latin phrase “Nil desperandum” = do not despair. If I’m being honest with myself, I don’t always live out of a nil desperandum attitude. And I’m not even being shipped overseas or risking my life day to day.

A verse that came to mind that Cupcake and I have talked about before is Isaiah 6:8 = “And I heard the voice of the Lord saying, “Whom shall I send, and who will go for us?” Then I said, “Here I am! Send me.”” Now, not all of us are called to serve in the military, or overseas like Cupcake, but where is the Lord asking you to serve dutifully this week in your own life? I wished I lived more like Isaiah 6:8, being all in. As we try to live life as High Impact Men and humble servants of the most high king, I invite and encourage and challenge firstly myself, I need to hear this more than anyone (funny how that works when you’re delivering a BOM sometimes huh?), and all of us to be all in for the God we serve and live out of a place of “Here I am Lord! Send me where you will have me this week. Send me to those hard conversations, send me to be a better husband, brother, father, boyfriend, send me to be your messenger, help remind of the cross so that I may never forget who it is that sends me into the day.” Men, I pray that each one of us puts the full armor of God on this day and this week as we prepare to be sent where he will have us. I pray for eyes to see His beauty, ears to hear His truth, lips to speak His love, and hands and feet to go and serve Him.

Keep the Faith & Fight the Good Fight!

No B.S. Assessment = Asking someone to give a real, non-sugar coated check-in/assessment about how they really are doing where they are physically, emotionally, spiritually, mentally, etc. There is a certain intentionality behind a No B.S. Assessment – to not just go through the motions of checking in with other High Impact Men/people in our spheres of influence, but to really ask for a check-in/assessment without the B.S.

Example: “Hey, how are you? –> “I’m good I guess.”

Example of a No B.S. Assessment: “Hey Mac, I notice you haven’t been around in a while man, give me a no B.S. Assessment.” –> “Wow, thanks for asking. I guess I’ve got a lot going on with the family, kids, you know how it is.”

Sometime’s it’s hard to ask for a No B.S. Assessment and maybe even harder to be asked for one. The purpose of No B.S. Assessment is to go beyond the question or even the formality of the question of “How are you” for example – but to intentionally ask and care for the deeper part of the individual and their heart.
Several open Q’s for this week on the website – let’s encourage each other to step up and lead!