F3 Knoxville

There and Back Again – and then Again too.

[ The Scene ]

  • 60s
  • Slight chill to the air

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your Q this morning
  • Couple of things before we begin
    • I’m not a professional
    • You’re here on your own volition
    • And I don’t know any injuries you may or may not have so if you do need to modify anything this morning feel free to do so but push yourself and the men around you
  • FNGs? – None

[ Warm o Rama ]

  • Cherry- Pickers: 10 x 4 IC
    • Run to the rock pile and back
  • Rockette: 10 x 4 IC
    • Run to the rock pile and back
  • Imperial Walker: 10 x 4 IC
    • Run to the rock pile and back
  • Baby Arm Circles: 10 x 4 IC
    • Run to the rock pile and back
  • Baby Arm Circles: 10 x 4 IC
    • Run to the rock pile and back
  • Squat: 10 x 4 IC
    • Run to the rock pile and back

[ The Thang ]

(Mosey to big field)

(1) 4 Corner Scramble (200 total reps)

  • 25 reps each corner (1 count)

(Counter clockwise)

  • C1: Squats
  • C2: Merkins
  • C3: V-Ups
  • C4: Lunges
  • R & R once for a total of 2 laps
  • Done? — Flutter kicks right back here

(Mosey to WFP track)

(2) Battle Buddy 50

  • Battle-Buddy Up
  • HQ (bottom of the track)
    • 10 merkins – 1 count
      • Hold plank when done
    • 10 squats – 1 count
      • Hold al gore when done
    • 10 flutter kicks – 1 count
      • Hold legs 6inches when done
    • 10 Carolina dry docks – 1 count
      • Hold starting position when done
    • 10 American hammers – 1 count
      • Hold Iron cross when done
  • Each BB will complete all 5 exercises
  • When 1 BB is completing 1 X, the other will take a lap – and vice verse until all each BB has completed all 

(Mosey back to the AO American Indian Style)

[ Mary ]

—Core 4 (5 in reality)

  • 25 American Hammers (4 count)
  • 25 LBCs (4 count)
  • 25 Hello dolly’s (4 count)
  • 25 Freddie mercury’s (4 count)
  • 10 Bus Drivers (4 count)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

When you hear your own name // The Importance of hearing your own name 

I want to dive into hearing our true name this morning. I was reading in Isaiah 43 yesterday and it reminded me of this, and how much we all need to remember who gives us our true name.

Isaiah 43: 1-2 — “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. When you pass through the waters, I will be with you; and through the rivers, they shall not overwhelm you; when you walk through fire you shall not be burned, and the flame shall not consume you.”

Right off the bat, when you first come into the world, you’re given a name. You’re known and called by that name (or some abbreviation of that name sometimes) for all the days you walk this Earth. Likewise in F3, you’re given a name after you complete your first workout as an FNG. From then on out – that’s your F3 name and what you’re known and called by inside F3 and sometimes outside of F3 in public too (I do that for sure).

Now somewhere along the way through life, you’ve also probably been given a name or names that you don’t like or don’t want to be associated with. There could be deep wounds associated with this name, deep cuts and memories that you remember. These can be names that are spoken audibly, or names that the enemy plants in our minds. Here are some of mine I’ve wrestled with and fought with: Dumbass, retarded, not enough, failure, unworthy, regret, and not worth it. I’m sure you have your own as well. They can be hard to shake and it can be hard to live life authentically with these names rolling around in the back of your mind.

Until you start to hear whispers of your true name. Your new name. Your real name. In the book “Wild at Heart” John Eldridge covers this beautifully — “Who can give a man his name? George MacDonald asks. God alone. For no one but God sees what the man is. He reflects  upon the white stone that Revelation includes among the rewards God will give to those who overcome. On that white stone there is a new name. It is “new” only in the sense that it is not the same name the world gave to us, certainly not the one delivered with the wound. No man will find on that stone “mama’s boy” or “fatty” or “seagull.” But the new name is really not new at all when you understand that it is your true name, the one that belongs to you, that being whom he had in his thought when he began to make the child, and whom he kept in his thought throughout the long process of creation and redemption. Psalm 139 makes it clear that we are personally, uniquely planned and created, knit together in our mother’s womb by God himself. He had someone in mind and that someone has a name. That someone has also undergone a terrible assault. Yet God remains committed to the realization of that same someone.

We need to hear our true name! We need to remember that we are sons of the most high God and that he has called us by our name. We also need to do that for each other as well. Maybe it’s not an actual name the way we would think of it such as “Hey Jeremy!” But maybe it’s more of affirming and calling out the champion in our brothers and sisters around us, so that we can help remind them of their true name in Christ as well.


Swimmies + 2 For Tuesday Tribute


70s, feeling good, feeling great, pre-ruckers come back around 1735


  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’m honored to be out here as your Q tonight
  • Couple of things before we kick off
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have so if you do need to modify anything we do this evening feel free to do so but push yourself and the men around you

(COVID concerns – maintain 6ft if possible)

  • FNGs — Edgar (GORUCK)


(Swimmies Birthday Warm-o-Rama)

  • 35×4 SSH
  • 35×4 SSH
  • 17×4 Rockette
  • 17×4 Rockette
  • 17×4 Baby Arm Circles Forward
  • 17×4 Baby Arm Circles Backwards
  • 17×4 shoulder taps
  • 17×4 shoulder taps



(Mosey to the Bat Cave)

(1) 20s

  • 2 points of contact: bottom of the stairs + up here at the Bat Cave
  • Bottom of the stairs: Imperial Walkers
  • Bat Cave: BackBelly Flops
    • 1 BBS — 1 burpee (chest on ground)
  • 5 reps each POC for a total of 20 reps
    • All on a 1 count
  • Happy 2FT
    • R&R — everything on a 4 count now

(35 count from Swimmies – first 35 count in the history of F3 probably)

Running against the remaining time, PAX mosey down the hill around the back side of the AO, stopping every so often to knock out 5 reps of an exercise either on a 4 count or 1 count (SSH, merkins, flutter kicks, wall-sit bus drivers)

(Mosey back to AO — Snowflake sprints because he’s a beast)


Core 4 – Happy Birthday edition

– Flutter Kicks while PAX sings Happy Birthday once through

– Rinse and Repeat because 2 For Tuesday

American Hammers while PAX sings Happy birthday once through

– Rinse and Repeat because 2 For Tuesday


26 including 1 FNG – Goosecall


[ “What A Time To Be Alive” ]

The Crucible – USMC

  • The final challenge of recruit training is known as the Crucible. It is a 54-hour training exercise that validates the physical, mental and moral training they’ve endured throughout recruit training.
  • The recruits are broken down into squads to face the challenges of the Crucible. They face challenges testing their physical strength, skills and the Marine Corps values they have learned throughout training. Throughout the event, the recruits are only allowed a limited amount of food and sleep.
      • Anyone else faced challenges this year that have tested their physical strength and skills and their values?
      • Anyone else had limited sleep this year?
      • Anyone else learn anything in the past year?
  • The final stage of the Crucible is a 9-mile hike from the training grounds to the Iwo Jima flag raising statue at Peatross Parade Deck. Upon completing this challenge, the recruits are handed their Eagle, Globe and Anchors, symbolizing the completion of their arduous journey to become U.S. Marines.


  • There was a time in my life not too long ago that I wanted to make it there more than anything. I studied, I worked hard, I put in the hours, I did all of the right things – and it’s not what the Lord had for me at that time.
  • I craved it. I could see it. I wanted it so bad. And it’s not what the Lord had for me at that time. But that’s not the point.


As HIM – we’re in the crucible right now. Congratulations, you made it.

And what a time to be alive — for such a time as this.

And I can understand that it might feel like we’ve been in that final 9 mile ruck March for months now. But if you stop at mile 7 you miss it. If you stop at mile 8 you miss it. If you stop at mile 8.5 you miss it.

And unlike the Marine Core Crucible – you don’t get anything for making it through tough times. You don’t (always) get this tangible thing you can hold in the palm in your hand as a representation of how much you’ve been through. No ones going to give you anything for making it through.

But there is someone who gave up everything so that you COULD go through. So that you could go through the crucible for such a time as this. And He gives you everything you need to do so.


Proverbs 4:25-27 (ESV & Message)

Enter the Sanctuary – Embrace the Crucible (sermon by Rick Dunn) — https://subspla.sh/c6sz9xd

– Prayer requests for loved ones that are no longer with us


F3’s 5 Year Anniversary Convergence

– Saturday, November 7th

– Asylum AO

– 0700 – 0800 followed by transfer of leadership of Nantann role and breakfast celebration

Steamed & Smoked, Not Skunk’d

[ The Scene ]

– Couple of skunk sightings in the cool 60-degree air.

– Some diesel powered ‘Mercian trucks roll up

– It’s about to go down

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1) Contrary to popular belief I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you. .

[ Warm o Rama ]

  • Imperial Walker: 11×4 IC
  • Rockette: 11×4 IC
  • Windmill: 11×4 IC
  • Merkin: 11×4 IC
  • SSH: 11×4 IC

[ The Thang ]

(Mosey to the Pav)

(1) Power of 3s

  • 3 points of contact:
    • Dugouts: 3 pull-ups
    • Pav: 6 incline Merkins
    • AO parking lot far corner: 9 Big Boy Sit-ups
  • Dugouts — Pav — AO parking lot far corner
  • R & R this 2x — adding 3 reps to each station each time
    • Round 2: 6, 9, 12

Done? — Wall-sits & Seal Claps (Yayyyyyyy)

(10 count)

(Mosey to parking lot outside of playground)

Tour de Parking Lots

(2) 9s

  • Rocky Balboas on the curb
  • Freddie Mercury’s at the opposite end of the parking lot
  • Everything on a 4 count
  • 8 & 1
  • 7 & 2 etc etc etc


(Mosey across the street to opposite parking lot)

(A very distinct skunk smell is in the air — and no, it wasn’t the newest scent of Axe body spray, this was clearly a  skunk. Cutting Parking Lot #2 short — PAX execute 25 u0/down squats and mosey to Parking Lot 3. Shame, Parking Lot #2 had a cool name – but in the wild wild gloom, in a 19 to 1 battle of PAX vs. skunk – the skunk wins.)

(3) There and Back Again — cut short by Skunkinitis

  • 3 points of contact
    • 1 end of the lot
    • Middle of the lot
    • End of the lot
  • 2 ways of getting to them
    • Bear crawl
    • Lunge
  • At each POC: 25 SSH (1 count)
  • When you get back here: Hold the squat
  • Complete the last 25 SSHs together to = 100

(Mosey to roundabout parking lot next to baseball field)

(3) Rounding Up (To 100)

  • We’ll do this together
  • 25×4 mountain climbers

(Run around to the right to the opposite side)

  • 25×4 Carolina Dry Docks

(Run around to the right back to the start)

  • 25×4 mountain climbers 

(Run around to the right to the opposite side)

  • 25×4 Carolina dry docks 

(Mosey pax the back way up past the dugouts and Pav to the AO parking lot)

  • 3 good pull-ups at the dugout
  • 6 good incline merkins at the Pav
  • 9 good big boy sit-ups at the AO parking lot

PAX circle up — still breathing and still time on the clock

[ Mary ]

  • ATMs (15×4 shoulder taps, 10 slow merkins, 10 quick merkins)


  • Dynamic Stretching with Steam (Last 5 minutes)
    • Back stretches
    • leg stretches
    • Calf stretches
    • Core stretches
    • GOOD STUFF (not a stretch – stretching is just good stuff)

[ COT ]

  • # off — 19
  • Name o Rama
  • FNGs — 0 
  • BOM

“The Power to Change our Thoughts”

  • Jerry Flowers

I shared that it’s been a really hard year for us all and whether we realize it or not it’s probably affected how we think and our thought life (whether we give it credit or not).

So I heard this sermon by a pastor by Jerry Flowers about thought life and the power we have to change the way we think and he listed the exercise below to prove this.

Picture a lion in your head.

Got it?

Now picture a a tiger in your head.

Got it?

You just proved to yourself that you have the power to change your thoughts.


The way we think is important! How we think about ourselves, how we think about our life and family and communities, it’s important.

I say this as an encouragement so that if you’ve ever found yourself in a place like I’ve been in and out of this year – desperation and just being tired and exhausted – (1) Give the situation you’re in to the Lord and (2) Realize you have the power to change how you think.


Stay in the fight men!


Adapting with CMUesday in the Fake Gloom

[ The Scene ]

SUNNY. Little warm. Character building weather.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I am honored to be your Q this evening
  • I am not a professional, you’re here on your own volition, and if you need to modify anything we do this evening feel free to do so BUT push yourselves and the men around you.
  • You will not get left behind and you will not leave the same way you came in.
  • FNGs?
  • I’ll have water, med gear, and my phone on me the entire time in my ruck so if you need to put something in there before we get on the mosey feel free to do so

Before we begin tonight we’re going to have a 1 minute moment of silence in honor of our fallen brother from F3 GrandStand in Myrtle Beach.

Jacob Anchor – codename Hightower –  End of Watch on October 3rd 2020

Very active in F3 GrandStand and a true HIM that led a life of service to his family and community.

Join me now in honoring our fallen brother.

[ Warm o Rama ]

(1) SSH: 15 x 4

(2) Happy Feet: 10

– quick feet —> 1 burpee on command

(3) Windmill: 10 x 4

(4) Baby Arm Circles: 10×4 F & 10×4 B

(5) Rockette: 10×4


[ The Thang ]

(Mosey to CMU Pile)

  • Every stop sign = 25 up/down merkins
  • Everyone get a CMU

[ Pause for Reflection for/from the Q ]

Apparently baseball season is back. When I was planning this Q – that did not come across my mind. Which means a couple things: (1) I, as the Q, did not accurately scope out the scene pre-Q. (2) We’re going to have to adapt. Halfway through the evolution of PT that you will see below, some of the PAX running were confronted by a middle aged man who was blatantly overreacting to our presence in the specific area of the park where the morning AO meets (parking lot) and was pretty aggressive in making his feelings toward us being there clear. So what do we do when that happens. Let’s start with what we don’t need to do: We don’t need to add fuel to the fire, we don’t need to confront or engage the individual, and we don’t need to push that individual who is already upset/mad/pissed off/irrational. Frankly, it’s not worth our time in that moment. So what do we need to do: We need to be peacemakers. Being the bigger man man sometimes means choosing to walk away. We’re called to be at peace with all men. We can do this without diminishing our dignity or the other party’s. This man was being irrational and approached our men in almost a rage. Pusher made the excellent point of just walk away, it’s not worth it. However – this all could have been avoided if I, the Q, had recognized that we may have needed to avoid this certain area of the park when we were mosey’ing to it. So from me, the Q – I apologize for not using discernment when leading us there. This was a learning lesson wisely pointed out by Jinxy at the COT. 

[ End Pause for Reflection for/from the Q ]

– PAX takes CMUs to the field by the playground and lays them down in two lines facing each other

– PAX execute 25 Big Boy Sit-ups with CMUs on their feet for stability

– PAX run to CMU pile and execute 10 burpees

(Rinse and Repeat 4)

***Encounter with the upset man in the parking lot***

– Q calls audible – replaces CMUs — circle the men up — brief AAR of what just happened — Mosey back home to the PM AO

– PAX mosey back up the street to the PM AO — every stop sign = 25 up/down merkins

– PAX encounter last 2 stop signs in the same 50 feet or so = 50

– Q leads PAX in 50 up/down merkins but stops when PAX reaches 45 — tells everyone to drop down to their knees and look up — “Breathe. It’s going to be okay. We’re almost there.” — Execute the final 5

– PAX mosey back up the hill to the PM AO — wagon wheel and pickup the 6 — circle up by the flag

[ Mary ]

– 25×4 Hello Dollys

– 25×4 LBCs

– 25×4 flutter kicks

[ COT ]

  • # off = 21
  • Name o Rama
  • FNGs = 0
  • BOM

I found myself at a place I don’t find myself at very often last week.

I found myself at a place that looked exactly like a scene in Lord of the Rings where the main character drops down to his knees, realizes the place that he’s in, and utters the words “I can’t do this.”

What a place to be right?

So a couple points with this:

(1) Own where you’re  at.

  • If you’re tired – own it. If you’re struggling, own it.  I’m tired/struggling mentally, I’m tired/struggling physically, I’m tired/struggling mentally, I’m tired/struggling spiritually, I’m tired/struggling sexually (we’re men we can handle that), I’m tired/struggling emotionally – own that place.
    • What I mean by this is this: We have all been tired and struggled in all of these arenas at some point in time in our lives. For me specifically, last week I was really tired and struggling mentally. I was tired and struggling emotionally. I was physically tired. I was struggling spiritually. I was struggling sexually with lust and loneliness and losing my sexual battle with porn and felt the complete weight of that. I was exhausted. The enemy was exhausting me, because I was exhausting myself. We’ve all been there. Maybe in different forms or fashions, but nonetheless, we’ve been there.
  • I’m tired. I’m lonely. I’m stressed. I’m not where I want to be. Own it.
  • Own it. Don’t accept it – own it. There’s a difference there.

Why do we need to own it?

(2) Just because we’re in a certain place does not mean this is our final resting place. Just because we’re here doesn’t mean we are destined to stay here.

  • Life is hard. It’s dark. If you’re in a place you don’t want to be in – own it and realize this is not where the story ends. You weren’t meant to stay here.
  • Just because this is where you are right now does not mean this is where you’re going to stay.

You were created for so much more than the situations and places you find yourself in.

(Hey and guess what – you have brothers that toe the line with you in the gloom and fake gloom – that I KNOW are ready to lock shields and toe the line with you outside the COT too. Let them in and seek wise counsel from them)

Why? Because point number 3

(3) God is about to do something awesome in your life. God is about to do something AWESOME in your life.

Believe that.

Regardless of where you are, what your status is, God is on the move in your life whether you realize it to not.

We need to believe this to be true.

  • God is about to do something great in your life but it is directly tied to your obedience.

What does this look like? Something like this I think.

(Gather men around carefully)

I saw this on my morning walk as the sun was rising and I was praying just for a good day. Sometimes we just need to pray for a good day.

And I came across this gate in a field with the door opened. And I truly believe this is such an excellent picture of how much God loves us and how he calls us into freedom in Him.

And I don’t know who needs to hear this besides me but here we go:

So when I saw this this morning and took this picture — I noticed a couple o things.

  • One of the gate doors was flung wide open
  • The other side of the gate door was closed, with a trash can blocking some of it.
  • And if you were with me this morning, we could have walked right through the open side of the gate. But we would have had to make a choice to do so. However it would have cost us something as well.
  • I think this picture screams the invitation that God gives to us:
    • An invitation to walk out of or walk through whatever you’re going through or wherever you’re at.
    • There is a God above that opens jail cells, doors, and gates — but it’s going to require something of you.
    • Notice the trash can sort of in front of the closed side of the gate. When God opens a gate or a door or a jail cell – whatever that may be in our lives – we’re going to have to leave something behind and leave the place that we currently are at to enter into the place He’s calling us to be. Maybe its an identity we’ve been holding onto or a relationship we’ve been in, or an idol – anything that would prevent us from walking through the gate/door that God is calling us to. 



Here’s what I want to leave you with:

Jeremiah 1:17 – 19

Get yourself ready! Stand up and say to them whatever I command you. Do not be terrified by them or I will terrify you before them. Today I have made you a fortified city, an iron pillar and a bronze wall to stand against the whole land – against the kings of Judah, it’s officials, it’s priests and the people of the land. They will fight against you but will not overcome you, for I am with you and will rescue you, declares the Lord.


Stay in the Fight!



[ The Scene ]

  • 50s – cool

[ Welcome/Disclaimer ]


  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1)  I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same

This WILL be a character building workout and you will leave better than when you came in. Sore, perhaps, but better.

[ Warm o Rama ]

(1) SSH: 7 x 4 IC

(2) Merkin: 7 x 1 (up/down)

(3) Tempo Squat: 10 x 4

(4) Man-Makers: 15 x 8

[ The Thang ]

(1) There and Back Again

  • Run to the tennis court
    • 25 Squats (1 count)
  • Run back to AO circle
    • 25 LBCs (4 count)
  • Run to the bathroom building
    • 25 LBCs (4 count)
  • Run back to AO Circle
    • 25 flutter kicks (4 count)

(10 count)

(Mosey to pull-up bars)

  • Road signs and lights on either side of the road = 10 squats
    • There are a lot of signs

(2) 30s

  • 5 pull-ups/chin-ups here
  • Run up the hill to the top where the pavilion is on the right
    • 5 merkins (1 count)
  • Rinse and Repeat 6x

(Mosey back to AO for Mary)

[ Mary ]

  • AO Lot: 50 x 4 Flutter Kicks
  • 50 x 4 Hello Dollys
  • 50 x 4 LBCs

25 x 8 Man Makers (8-count body builders)

Stretching to finish it out

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

Waiting on the Lord In the Midst of Loudness

  • The loudness of the world that we live in – there is such a deafening loudness.
  • An example of this is the Presidential Debate last night
    • Political leanings, opinions, views – that’s not what this is about.
    • One of the great things about F3 is that when you arrive at the AO – all that stuff gets checked at the door.
    • However that’s not what this BOM is about – I only use this example because watching it last night – I was just thinking – this is loud. So loud. The theme I took away as a 26 year old, as an American, and most importantly as a follower of Christ – was a deafening loudness.
  • No luckily there’s not a debate every night but what do we do as High Impact Men when we’re constantly surrounded by a loudness from the world?
  • Andrew Murray’s book “Waiting on God” has some great points towards this
    • So there are two ways that touch on the how and why of waiting on God through the loudness
  • (1) Waiting on God for Instruction
    • Psalm 25:4-5 — Make me to know your ways, O Lord; teach me your paths. Lead me in your truth and teach me, for you are the God of my salvation; for you I wait all the day long
    • Murray writes: The psalm has always been a very special one because of its reiterated expression of the felt need of the divine teaching and of the childlike confidence that that teaching would be given. Study the psalm until your heart is filled with 2 thoughts: the absolute need and the absolute certainty of divine guidance.
  • (2) Waiting on God With the Heart
    • Psalm 31:24 — Be strong, and let your heart take courage, all you who wait for the Lord!
    • Murray writes: Let the heart wait at times in perfect silence and quiet; in its hidden depths God will work. Be sure of this, and just wait on Him.

If that’s not a hard thing to do I don’t know what is.