F3 Knoxville

Big Ballin’ Friday Eve

THE SCENE: Chilly. Not warm. Not hot. Borderline cold. Basically shorts weather.


  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your QIC this morning
  • Couple of things before we begin:
    • 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!


  • This morning is going to look a little different – as we try and get back in the swing of things – it’s not going to be exactly the same but it’s going to be good. Stick with it and let’s get some good work done.


  • SSH: 10×4 IC
  • Rockette: 10×4 IC
  • Imperial Walker: 10×4 IC
  • WIndmill: 10×4 IC 
  • 4 count Merkin: 10×4 IC
  • Cherry-Picker: 10×4 IIC


  • If 10 or more:
    • Abort takes group to WWII Memorial Site
    • Steam takes group to Amphitheater

[ 7s ]

  • merkins and squats
    • 6 & 1, 5 & 2, etc

[ The $2.00 Quarter Pounder ]

  • 4 stations marked by orange cones at each respective site
  • $2.00 = 2 evolutions/times
  • Quarter Pounder = 25 reps/cone or station (1-count)
  • The Stations
    • Cone/Area 1: Imperial Walkers
    • Cone/Area 2: Merkins
    • Cone/Area 3: LBCs
    • Cone/Area 4: Mountain Climbers (2 count technically)

(Abort’s team — get a rock from rock pile)

(Steam’s team — utilize pull-up bars in amphitheater)

[ 10s ]

  • Abort’s team: Curls & Squats
  • Steam’s team: Pull-ups & Box Jumps

When done: both teams mosey back to AO and circle up.

    • Steam’s team knocks out 5 Motivators until Abort’s team gets bac




[ Core 4 ]

  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • LBCs: 25×4 IC
  • Hello Dolly’s: 25×4 IC



13 PAX – 1 FNG –> HalfDomHalf


“Tend the Garden” – John 15:2


When man was first created, Adam was given a garden to tend. It was given to Adam first and not Eve. By design. After Adam and Eve ate the forbidden fruit, God called Adam first. He will always call Adam first. By design.

So what’s the state of your garden you’ve been entrusted to protect and care for in the middle of this pandemic? Your garden could be your family, your vocation, your finances, your life in general.

But the interesting thing about a garden is that there can be both food and bad that exist together. And sometimes the weeds of a garden look good, they look like they fit in. And if you have ever gardened, you’ll know this process well – to pull weeds or things from the garden that shouldn’t be there, it can be a back-breaking process. Sometimes you have to get on your knees and get dirty and it takes a lot to uproot some weeds that have gone un-noticed, and it’s a hard process, a grueling process, but your garden is better for it.

Take that and apply it to your life. Your garden God has called you to tend to as the man.

10 for 10 + Yoga

THE SCENE: 60s – orange tape everywhere. The Big Ball’s beloved AO meeting spot (World’s Fair Park fountains) was sectioned off by orange tape and construction cones for what I can only assume is the work of an overzealous TN Vols fan.



  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m ready to get steamy.
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have – so with the PT we do today, modify as you need but push yourselves and the men around you when at all possible.
  • Because check it out – most people in the world aren’t out here – I think that’s a pretty accurate statement. But you are – make it count



  • 4 Count Merkin: 10 x 4 IC
  • Mountain Climber: 10 x 4 IC
  • Rockette: 10 x 4 IC
  • Squat-Bender: 10 x 4
  • SSH: 10 x 4 IC


[ Theme of 10s for the day ]

(Mosey to Big Ball Stairs)

[ 10 for 10 ]

  • All 10 exercises will be done here at the bottom of the stairs
  • 1st 5 Xs: execute together – bear crawl up this first flight of stairs – and run around to the right until we’re back here.
  • 2nd 5 Xs: execute together – run to the right and around – bear crawl down the stairs right back here
    • (Modification after 1st round of 2nd 5 Xs –> rain comes down and makes the stairs slick so walk down the stairs and execute 5 squats instead)
  • The Xs
    • 1st 5:
      • 10 merkins (down/up)
      • 10 V-Ups (1 count)
      • 10 wide merkins (down/up)
      • 10 spider-mans (1 count)
      • 10 4 count merkins

( 20 Seconds in between the 1st 5 and 2nd 5 )

  • 2nd 5:
    • 10 squats (down/up)
    • 10 plank jacks (1 count)
    • 10 iron mikes (1 count)
    • 10 Oblique crunches (1 count)
    • 10 lunges (1 count)

( 20 counts of rest )

“Sometimes the only way you can go is up – so up we go)

(Mosey up the full flight of stairs to the top)

(Mosey to WFP entrance across bridge on the Left)

[ Level Up ]

  • In a circular fashion around the monument at the entrance to WFP
    • 5 incline merkins on lowest level
    • push-up hands to the second level — 5 incline merkins
    • push-up hands to the top level — 5 incline merkins

[ DimeLight ]

  • Alternating lights, execute 5 SSHs or 5 merkins (all 1 count) until you get to the other side of the bridge – Al Gore
  • Tired? Sore? Push a little longer – and pull one of these guys with you to push as well

(PAX is spent – but still rocking)

(Mosey under the bridge by the water)

  • Battle buddy up
  • Battle buddy teams against either side of the tunnel/bridge below the Big Ball

[ 1 more + 5 ]

  • BB1: handstand against wall
  • BB2: Bear crawl to the middle (ruck as a point of contact)
    • Execute 1 merkin
    • Bear crawl back to recover BB1
  • BB1 & BB2 switch roles
    • However – BB2 now does 2 merkins
    • Same thing next time, except BB3 does 3, so on and so on
  • When BB team finishes 5 merkins total – hold the wall-sit

(Rest  = 5 SSHs in cadence)

  • BB teams back on the wall
  • BB1: Wall Sit
  • BB2: Long jump to the middle (ruck)
    • Execute 1 burpee
    • Long jump back to recover BB1
  • BBs switch roles
    • Same deal as above

(10 SSHs all together)

  • Single file line going towards AO
  • American Indian run back to ShovelFlag

[ At ShovelFlag/Next to AO ]


[ Quarter-Pounder ]

  • 25 flutter kicks (4 count)
  • 25 LBCs (4 count)
  • 25 American Hammers (4 count)
  • 25 Mountain Climbers (4 count)

^^^Holy crap that’s a core killer ^^^

[ Yoga with Steam – 5 Minutes ]

  • Why? Because I’m getting old and sore and don’t stretch at all pre or post F3. And apparently it’s good for you, idk. It was a worthy endeavor.
  • Worked through a variety of slow movements – exposing and manipulating muscle groups that were worked today


12 PAX – No FNGs



[ What do you do when you don’t get the results you want? ]


  • Training for Army OCS, and yesterday I didn’t get the answer I wanted. I was off by 4 points on my testing. Missed it by that much. I was pretty pissed. 4 points are you kidding me? I racked my brain going through what I could have done better, playing out hundreds of scenarios in my head – of what I thought would be a very different turnout. 
  • So what now?


  • And yeah – it’s disappointing but I have 2 options – (1) take it as a crushing blow and count myself down and out or (2) absorb the blow – get back up on the horse and move forward – realizing the work I need to do to make it happen next time. 


  • Regroup. Get back up. Stay in it.


  • Question/Challenge to all of us is this: when you don’t get the news or results you want – what’s your initial instinct and how do you pick yourself up and move forward. 
    • Maybe a bigger question is not what your initial instinct is but who/where do you run to?

Motivational Statement from a timeless classic: https://youtu.be/umSlEYfYzK4



No Compromise with yourself

THE SCENE: Overcast, 59°F, Feels like 59°F, Humidity 43%, Wind 4mph from SW

30x SSH IC
10x LBAC forward IC
20x Seal claps IC
20x Overhead claps IC
10x LBAC reverse IC
Little of this, little of that


Mosey around the park to a pavilion.


  1. 10x Burpees
  2. 10x Burpees, 25x Merkins
  3. 10x Burpees, 25x Merkins, 50x Lunges
  4. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS
  5. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS, 150x Squats


20x flutter kicks IC
10x bruce lees IC

Herbie, Duggar, Filter, Bubble Wrap, Mend House – FNG Rebel, FNG Michelangelo, Streaker, and one who had forgotten his F3 name
Compromise: Jocko Willnik

Prayers for Rebel’s mom who has pancreatic cancer that has spread to her liver.

Big Ballin’ Monday


The Big Ball Ruckers just got done, cars started pulling up, the weather was cooked to perfection.


  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your QIC this Monday morning
  • Any FNGs?
  • Let’s get a couple things out of the way before we jump in:
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know what injuries you may or may not have so while this is a workout I planned – no one is going to make you do every single rep to perfection so if you need to modify anything we do this morning feel free to do so!
  • Here’s the challenge with that – push yourself and the men around you – let’s get to work this morning.



( The 1st exercise is________ )

( Ready position: Move! )

( In Cadence: Exercise! )

  • SSH: 20 x 4 IC
  • Imperial Walker: 15 x 4 IC
  • Rockette: 10 x 4 IC
  • Merkin: 5 x 4 IC


[ Ring of Fire – Inside AO ]

  • Assemble battle buddy teams
  • As a team:
    • 50 Incline Merkins
    • 50 Dips
    • 50 pole-pulls
    • 50 box jumps
  • BB1 is executing their exercise while BB2 is taking 2 laps around this ring because we’re 2 days into March
  • If you get done: flutter kicks on the bench

(10 count please)

(Mosey to the top of Amphitheater)

[ 11s ]

  • Top: chin-ups/pull-ups
  • Bottom of your respective side: Squat (1 count)
    • Start with 1 chin-up :: 11 calf-raises
  • Recover on the stage when you’re done
  • PAX executes core work and then picks up the 6 team

(Mosey to Big Ball Stairs)

– PAX bear crawls up 2 flights of stairs and then holds the squat until everyone bear crawling is on top

*1 of the PAX goes down – breathing and conscious, but just some lightheadedness*

Everyone recovers back at the bottom of the stairs.

Q instructs Swanson to lead PAX up stairs again while Q and north provide support for downed PAX member.

Q talks and provides minimalist support while Abort sprints back to cars to get water. Q had a ruck with medical gear & CPR but made the final decision before leaving the car to not bring water in the ruck.

LESSON: You don’t need it until you do. Better to have it and not need it than need it and not have it.

Downed PAX recovers, slowly, drinking water, and the rest of the PAX finish from bear crawl stairs.

Abort and Jenner provide support as Q leads PAX in 1 final bear crawl/merkin charge up the stairs and beyond and back. When they arrive back down where Abort and Jenner and downed PAX member is, the decision is made for one final exercise and to hold the COT here,  instead of moseying back to AO, taking into consideration the recovering PAX member (Great suggestion by G-6).

PAX circle it up and execute 20 down/up merkins. Done.


17 PAX – No FNGs


(1) 2 Timothy 1: 1-7 & (2) 2 Timothy 4: 6-7

(1) You then my child, be strengthened by the grace that is in Christ Jesus, and what you have heard from me in the presence of many witnesses entrust to faithful men, who will be able to teach others also. Share in suffering as a good soldier of Christ Jesus. No soldier gets entangled in civilian pursuits, since his aim is to please the one who enlisted him. An athlete is not crowned unless he competes according to the rules. It is the hard working farmer who ought to have the first share of the crops.

(2) For I am already being poured out as a drink offering, and the time of my departure has come. I have fought the good fight, I have finished the race, I have kept the faith.

My aunt read this to us at the dinner table this past weekend and it made the hairs on the back of my neck step up. It challenged me to ask myself a few thought-provoking questions (TPQs) such as:

  • What do I allow myself to get entangled in throughout the week that is preventing my from being who God is calling me to be?
  • Who am I aiming to please this week // Who is enlisting me?
    • Work? Circumstances? Jesus? Etc Etc Etc…

The run you race as a man is a long one. It’s one that is righteous, but it is one that is long and difficult as well sometimes. I love in 2 Timothy 4:6 that it says “I am already being poured out as a drink offering…” You are being utilized for the Kingdom and for the Lord already, in your home, in your relationships, in your work, in every sphere of influence He has uniquely placed you in. To bring glory to Him – keep running that race, keep fighting that good fight, and keep the faith, even when the race gets dark and heavy, remember to look up and realize the name of the game is one foot in front of the other.


  • It’s okay when things don’t go to plan. You must learn to react and adapt swiftly and appropriately, especially when there is potentially a life at stake/a downed PAX member


  • You will never be 100% prepared for every single scenario that you might encounter. HOWEVER, it is important to be as prepared as you can. I did not put water in my ruck when I left my car and walked to the AO this morning. It was right there and I left it in my car. And a time came when one of the PAX under my command/responsibility needed it and I didn’t have it on-hand. You don’t need it until you do – and it’s better to have it and not need it than need it and not have it. This was a great example of that this morning.
  • This is what High Impact Men do – step up, react, and adapt. Special shout-out to Abort and Jenner and Clark for doing just that this morning.


Sweet, Steamy 16


Colder than a polar bear’s toe-nail in the middle of winter in Antarctica – BUT GOOD TO BE ALIVE


  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your QIC this morning
  • Couple things before we begin:
    • Not a pro
    • You’re here on your own volition – you made a choice to be here this morning: make it count!
    • If you need to modify anything we do this morning feel free to do so but push yourself and those around you. They deserve it and so do you.
  • I will have my phone, water, CPR and a med kit inside my ruck just so everyone is aware as well. If you got keys/wallet/whatever go ahead and throw em in there



  • SSHs: 12×4 IC
  • Rockette: 12×4 IC
  • Windmill: 12×4 IC 

  • Baby Arm Circles: 6×4 F & 6×4 B
  • Mountain Climbers: 12×4 IC
  • Army Standard Merkins (shoutout to Soot): 12×4 IC



(Mosey to new small track)

  1. The 50 Cent
  • Battle Buddy up
  • Execute 10 BB sit-ups (only 1 BB)
    • Take a lap together
  • Execute 10 BB sit-ups (other BB)
    • Take a lap
  • Rinse & Repeat until each BB has completed 50 total BB sit-ups
    • As a team y’all will switch who is executing the BB sit-ups before the lap = 10 laps total as a team

(15 count)

(Q calls on the 2 FNGs to share a fun fact about themselves as PAX are catching their breath)

(mosey to closer side of the small bridge over WFP water)

  1. 27s
    • Battle buddy up
    • 1 side of the water/abyss: merkins (1 count)
    • Roundabout (other side): lunge (1 count)
    • Start with 26 merkins here :: 1 lunge there

(Q reminds PAX that it’s okay if the plan doesn’t go exactly as planned – push hard for 10 minutes and see where we are together)

  • PAX gets down to 20 merkins together and CRUSHES 10 minutes of 27s

(PAX mosey up the stairs towards the big ball and then back down facing the greenspace)

  • 2 columns
  • BB American Indian Run back to the AO
    • BB team in the back sprints up and recovers to the front
  • A Big Ball Classic: Cadence Call on the mosey back home aka Call & Repeat
    • “F3”
    • “Good for You”
    • “Good for Me”
    • HOOAH”
    • “HA-HA”
    • “HOOAH”
    • HA-HA”
    • “1 2 3”
    • “I love F3”
    • “4 5 6”
    • “Picking Up Sticks”
    • ” 7 and 8″
    • “F3 is great”
    • “9 and 10”
    • “Let’s do it all again”
    • “HOOAH”
    • “HA-HA”



(PAX circle back up in the AO with 60 seconds left in the game)

  • SSH: 20 x 4 IC


14 PAX – 2 FNGs

PAX: G-6, 8 Seconds, Clark, Swanson, Backdraft, Post Man, Half-Calf, Abort, Amazon, Dovetail, Bubblewrap, Reverb, Walrus, Steam

FNGs: Juice Box and Waco



[ The Process of Pruning ]



  • John 15:1-2 = “I am the true vine and my father is the vinedresser. Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”
  • Definition = “to trim by cutting away dead or overgrown branches or stems, especially to increase fruitfulness and growth”
  • Wikipedia: The practice entails targeted removal of diseased, damaged, dead, non-productive, structurally unsound, or otherwise unwanted tissue from crop and landscape plants
  • This is not an easy process or even a fun process for the tree I’m sure.
  • Thinking about the process of pruning, think about this: The pruner cares too much/loves too much to let their tree/shrub be covered with structurally unsound or diseased/damaged limbs. The Father loves us so much – that He would lead us into the fire and walk with us through it as He continually prunes us and refines us as High Impact Men for HIS glory.

Keep the Faith & Fight the Good Fight men!