F3 Knoxville

Who Wears Short Shorts – Steam Wears Short Shorts

[ The Scene ]

CHILLY – Finally.

  • 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? – Yeah, 1 (Thanks G-6)
  • 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.
      • No man left behind – no man left the same
  • COVID measures are still in place so as much as you can let’s try and keep 6ft if possible.

[ Warm-o-Rama ]

  • If you have keys or anything you need to throw in the ruck now would be the time to do it – I’ll also have water, some medical gear and my phone.
  • Here we go – let’s mosey

—Pause—

Did some warm-up Xs while we were waiting on Cheatsheet – got the blood flowing

[ The Thang ]

(Mosey to the track)

(2) Warm-Up Laps

  • SSH: 10 x1

Take a lap

  • Cherry-Pickers: 5 x 1

Take a lap

(Mosey to stream across tracks)

(3) Rockin’ Down the Stream

  • Pick a rock, any rock
  • 50 curls
    • Walk (rock overhead) to the end
  • 50 curls
    • Walk (rock overhead) back to the stairs — 10 merkins 
  • 50 rock presses
    • Walk (rock above head)
  • 50 rock presses
    • Walk (rock overhead) back to the stairs — 10 merkins
  • 30 rock rows
    • Walk (rock on 1 shoulder) to the end 
  • 30 rock rows
    • Walk (rock on other shoulders) back to the stairs — 5 merkins
  • 30 rock squats
    • Walk (bear hug rock) to the end 
  • 30 rock squats
    • Walk (bear hug rock) back to the stairs — 3 merkins
  • 10 rock triceps
    • Walk (rock overhead) to the end
  • 10 rock triceps
    • Walk (rock bearhug) back to stairs — 1 merkin

(Put back rocks)

PAX hold the Al Gore position and just listen. Simply listen. To the sound of the brook running below, the world waking up, etc. No matter what comes at you today, no matter what happens this week – take in THIS moment. Just listen to the simplicity of creation.

(Mosey back to AO)

  • hit track lap on the way back — same exercises as 1st time + 2 laps 
  • Hit 9-square up on the way back 
    • Under bridge — 9 squares = 9 burpees to get across

BTTW (Balls To The Wall) back to the AO (100 or so meters)

[ Mary ]

  • 5 slow flutter kicks
  • 5 slow American hammers
  • 5 slow Little LBCs
  • 5 slow hello dolly’s

Light stretching Xs

[ COT ]

  • # off — 10
  • Name o Rama
  • FNGs — 1 = Roadkill
  • BOM

Encouragement from a “It Could Always Be Worse” GORUCK patch

THIS is a great patch. What a good reminder – It COULD Always Be Worse.

You woke up this morning by nothing of your own doing. Breath was put in your lungs. You have vitality in your bones to do something like F3. Physical health.

When it feels really dark – tell yourself “It Could Always Be Worse” and put one foot in front of the other.

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has no enough trouble of its own.”‭ — Matthew‬ ‭6:34‬ ‭

TODAY is a good day to have a good day. Focus in on today. Also let’s talk about this word “trouble.” I want to challenge us to reframe this word.

“Trouble” — trouble for the kingdom of Hell. There is a very real enemy that seeks to kill, steal, and destroy. So when we do things like F3 and gather together to strengthen each other in prayer and as High Impact Men – this causes trouble for the enemy. Let’s cause some trouble for the enemy this week by what we say, what we do, and how we live our lives as HIM. 

BE ENCOURAGED! (1) It Could Always Be Worse and (2) It’s A Good Day To Have A Good Day

Hill Yeah

[ The Scene ]

  • Muggy
  • Hot
  • THICK air

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I’m honored to be your Q this morning
  • Any FNGs?
  • Couple of things before we begin:
    • (1) I’m not a professional
    • (2) You’re here on your own volition
    • (3) You know your body better than anyone so if you need to modify anything we do in the next 45 minutes feel free to do so, but push yourself and the men around you.
  • I’ll have water, my phone, and med gear in my ruck so feel free to toss anything like your keys/wallet/phone in there before we step off

[ Warm-o-Rama ]

  • SSH: 25 x 4
  • Baby Arm Circles: 20 x 4 (forward & Backwards)
  • Man-Maker: 15 x 8
  • Tempo Squat: 10 x 4

[ The Thang ]

(1) Cash-In w/Ring of Fire with All Benches

    • Pick a bench
    • Long sides: 5 incline merkins
    • Short sides: 5 dips
    • Mosey clockwise to the next bench
    • Rinse & Repeat until you get around to your OG bench
  • We Warmed Up?

(Mosey to the bottom of colorful stairs)

(2) 25s by 5s

    • Here: burpees
    • Up the hill at the top before Maplehurst apartments: Lower LBCs
    • Only 5 reps at each station
    • 25 total – end here
      • Done? Pickup the 6 with someone else —> Abort went full BEAST MODE and swept the crew

(20 count)

(Mosey down to the light and across the street – American Indian style – headed back to WFP)

(Turn R into WFP at the entrance)

(4) 25s

    • Every lightpost from here to the security building on the left under the bridge: 
      • 5 squats
      • 5 merkins
      • 5 SSHs
      • 5 Shoulder Taps (4 count)
      • 5 SSHs

(Mosey back BTTW to the AO)

[ Mary ]

(1) Quarter Pounder – 25

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

(Light stretching to finish out the 60 seconds)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Don’t ask yourself what the world needs. Ask yourself what makes you come alive, and go do that, because what the world needs is people who have come alive”

John Eldridge, “Wild at Heart” 

‘Ballin on #2ForTuesday

THE SCENE: THICK air. Like real thick.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I am stoked to be your Q this morning
  • Couple things before we begin:
    • FNGs?
    • Not a professional
    • You’re here on your own volition = you’re here on purpose
    • I don’t know any injuries you may or may not have – so if you need to modify any of the exercises we do this morning feel free to do so but push yourself and the men around you
    • $free.99


WARM-O-RAMA:

  • SSH: 21 x 4 IC
  • Windmill: 10 x 4 IC
  • Squat: 10 x 4 IC
  • 4 count Merkin: 10 x 4 IC

(2 For Tuesday – Rinse & Repeat Warm-Up Xs)

  • Announce ruck with med gear and phone and water

THA-THANG:

(Mosey to Amphitheater)

  1. #2ForTuesday Numero Uno
  • 11 incline merkins on the stage
    • jump up and sprint across the stage
  • 11 decline merkins

(#2ForTuesday — rinse & repeat)

—10 count—

(#2ForTuesday — 2nd 10 count)

  • 9 dips on the stage
    • sprint up to the top of amphitheater and execute 1 pull-up

(#2ForTuesday — Rinse & Repeat)

—10 count—

(#2ForTuesday — 2nd 10 count)

(American Indian run mosey to Big Ball AO track)

2. #2ForTuesday Numero Dos

  • 10 4-count Merkins in cadence
  • take a lap
    • Halfway around: 10 squats (1-count)
  • R & R – #2FT
  • Recover here in a forearm plank

(10 count)

(#2FT – 2nd 10 count)

(Mosey to bridge overlooking Cumberland Avenue)

2. 2FT Special Numero Dos

  • 15 1-count big boy sit-ups on the rail
    • Mosey to parking lot to the left
  • 15 lunges across a parking space line
  • R & R – #2FT
  • Recover here in a forearm plank

(10 count)

(#2FT – 2nd 10 count)

(Mosey to Big Ball stairs)

  1. 2FT Special Numero Tres
  • 5 burpees
    • sprint up the stairs to the top
  • 5 SSHs
  • R & R – #2FT

(Mosey back to AO)

 

MARY:

Pick a bench, any bench

  • 10 LBCs (1 count)
  • 10 box jumps
    • run to the bench to your right — execute the same 2 exercises

#2ForTuesday — R & R

Go out the same way we came in —- SSH: 10 x 4 IC

( Dynamic Stretching led by Steam )

COUNT-OFF & NAME-O-RAMA

13 PAX including Hightower (Capitol F3 in D.C.)

CIRCLE OF TRUST/BOM:

Shoutout to a HIM doing HIM stuff — Swanson.

It can be easy to get lost in all that’s going on in the world and get caught up, frustrated, upset, agitated, etc etc. It happens to me wayyyyy more than I’d like to admit. When I do get lost in all that, it can prevent me from using correct discipline, judgement, and discernment about what I say and do, and especially what I post for people to see. Like Hebrews 12:1 says below – we’re surrounded by a great cloud of witnesses.

So last week I re-posted something on my social media (Facebook/Instagram) from an account I follow that was satirical and meant to be a funny yet sad reality check of what’s really going on in the country at the hands of certain government officials. While it was a view point of truth, my re-posting of it lacked a few things:

    • Discernment
    • Judgement
    • Wisdom
    • Responsibility

And so as High Impact Men are expected to do – I was called out and called higher by Swanson. I would expect nothing less from a true HIM. And it wasn’t shaming or negative – it was verbatim “You’re better than this.”

Dang.

A fellow HIM knows I’m better than this reaffirmed that. Swanson stepped up into his rightful position of leadership as a high impact man and held me accountable and called me higher. That’s HIM stuff. And I had to check my own pride and ego at the door (not always easy).

I knew Swanson was right. Why? Because time and time again he’s proven to be a trustworthy HIM of wisdom. While that may have been a little tough for me to hear and recognize, I knew that he was right and that he was calling me higher. I trust Swanson. He was helping remind me of who I truly was – why? Because High Impact Men hold High Impact Men accountable. I needed to hear that.

We all need a Swanson in our lives – someone who’s going to keep us accountable, call us higher, and remind us of who we are.

MOLESKIN:

 

  • “Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,”
    • ‭‭Hebrews‬ ‭12:1‬ ‭ESV‬‬
  • “Set your minds on things that are above, not on things that are on earth.”
    • Colossians‬ ‭3:2‬ ‭ESV‬‬

 

MERKIN’ IN THE RAIN

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • Thanks for being out here this rainy morning
  • Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition – you’re here on purpose.
    • I don’t know any injuries you may or may not have, so 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.
    • Any FNGs?


WARM-O-RAMA:

  • SSH: 30 x 1
    • Merkin: 15 x 1
    • Squat: 15 x 1
  • SSH: 30 x 1
    • Rockette: 15 x 1
    • Imperial Walkers: 15 x 1
  • SSH: 30 x 1

THA-THANG:

(Not Raining – WFP Amphitheater)

[ Downgrade ]

  • Run to top of Amp
    • 30 Pull-Ups/Chin-Ups
  • Run around to the stage
    • 25 incline merkins
  • Run to top of Amp
    • 20 Pull-Ups/Chin-Ups
  • Run around to the stage
    • 15 incline merkins
  • Run to top of Amp
    • 10 Pull-Ups/Chin-Ups
  • Run around to stage
    • 5 incline merkins
  • Recover on stage

***Starts pouring outside***

[ 30 On/10 off ]

  • 30 down/up incline merkins on the stage
    • 10 seconds of rest
  • Rinse & Repeat 3x

(Mosey out in the rain underneath the bridge)

[ It Pays To Be A Winner Part 1 ]

  • 2 teams against each of the 2 walls under the bridge
  • Teams bear crawl to the ruck in the middle – execute 1 burpee – bear crawl back
  • Rinse and repeat adding 1 burpee every time until you complete 5 burpees
  • 1st team done picks the exercise the losing team does in the rain
    • 30 Big Boy Sit-Ups in the rain (both teams do it)

(Mosey in the rain to the other side of the bridge)

  • 2 teams form up – 1 on the wall – 1 on the curb
  • Wall Team: 10 5 Second Squat Slaps
    • Drop down to a wall squat
    • hold for 5 seconds
    • slap the ground
    • back up = 1
  • Curb Team: 10 dips + rotating forearms
    • 10 dips
    • hold the dip position
    • rotate arms and palms from front to back until the other team is done
  • Rinse and Repeat 2x

(Mosey right out of from under the bridge to the water facing the WFP field

  • Men are on their backs on the concrete slab where the water is, head hanging over (water was low), feet extended
  • 30 x 4 flutter kicks in cadence

(Mosey back to the AO)

MARY:

Double Quarter Pounder

  • 4 core Xs – all 25 reps on a 4 count
    • Flutter Kicks
    • LBCs
    • Cockroaches
    • Box Cutters
  • Finish off with 30 1-count SSHs and 2 good burpees from every man

COUNT-OFF & NAME-O-RAMA

13 PAX – No FNGs

CIRCLE OF TRUST/BOM:

 

  • “The only thing necessary for the triumph of evil is for good men to do nothing.” – Edmund Burke

http://www.openculture.com/2016/03/edmund-burkeon-in-action.html

Field Day at the Big Ball

THE SCENE: Hot and sticky, lower 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20, Arm Circles x 15 forwards and backwards, Tempo Squats x 10, Tempo Merkins x 8, This and That
THA-THANG:
Ran across the field while I dropped 4 cones about the same distance apart from each other. Th rest of the workout were rounds of different exercises at each cone, crossing the field to get to each cone in a different way each round, followed by a lap around the field once finished

  • Round 1: Bear crawls across the field to each cone. Cone 1 – 30 x Cobra Merkins. Cone 2 – 25 x standard Merkins. Cone 3 – 20 x Carolina Dry Docks. Cone 4 – 15 x Body Builders. Cooldown lap
  • Round 2: Broad Jumps across the field to each cone. Cone 1 – 30 x Sumo Squats. Cone 2 – 25 x Flutterkicks (4ct). Cone 3 – 20 x Edward scissor legs (4ct). Cone 4 – 15 x Lunges (each leg, 30 total). Cooldown lap
  • Round 3: Crab Walks across the field to each cone. Cone 1 – 30 x LBCs. Cone 2 – 25 x American Hammers (4ct). Cone 3 – 20 x BBSs. Cone 4 – 15 x Freddie Mercurys (4ct). Cooldown lap
  • Round 4: Walk/jog across the field to each cone. Cone 1 – 15 x Burpees. Cone 2 – 15 x 180* Squat Jumps. Cone 3 – 15 x Get Ups. Cone 4 – 15 x Hand Release Merkins. Cooldown lap

After this we finished with one last sprint across the field, ending back at the fountains with less than 30 seconds to spare

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pointed out how here at F3 I’ve noticed a trend of quoting, looking up to, or talking about past presidents, generals, and other leaders involved in WW1, WW2 and other large scale conflicts. I shared that the guy who discipled me when I was in college once said that since God is sovereign He chose those men to be born in the time of those conflicts and battles, knowing they’d be a part of it. But we weren’t born during these times, so what battles or conflicts did God keep in mind when deciding when we should be born? I pointed out that if we’re claiming to be “high impact men”, we shouldn’t only look back on past heroes, but also look at the problems we’re dealing with now and consider if these are our battles we were born for. Lord willing, none of us are riding into battle on horseback with bullets flying past us, but we are living in a time where our nation faces plenty of other kinds of conflicts. The obvious being the racial tensions and injustices we’re currently addressing and this global pandemic. But also take note of the following:

  • >40% of Americans are obese; >30% of Americans are overweight; roughly 3/4’s of Americans are not at a healthy weight
  • In the US, roughly 40% of marriages end in divorce; roughly 25% of married men have an affair; even roughly 10% of pastors have an affair
  • 35% of all internet downloads are pornographic; 25% of all internet searches pertain to sex; 70% of men ages 18-24 view pornography regularly
  • In the US, roughly 15% of women have been raped or survived an attempted rape; roughly 34%of these women were below the age of 12 at the time
  • 1 in 8 Americans are technically classified as alcoholics
  • An estimated 10 million US citizens are victims of domestic abuse every year

We may not be storming beaches, but there is more than enough to fight for right now. MLK said, roughly, that what we have to repent of isn’t just the vitriolic words or violent actions of a few bad men, but also the silence and indifference of a lot of good men. High Impact Men take action towards whats happening in front of them, not just honor the actions that took place behind them

ANNOUNCEMENTS:
New Logo contest is going on, we’ll continue sending guys to help out with F3 Morristown the next couple weeks