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


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” 

Quarter Pounder +++

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’m stoked to be your Q this morning – we have a great morning ahead of us
  • Any FNGs?
  • Couple things before we begin:
    • I’m not a professional
  • You’re here on your own volition – and I want to phrase that a different way too – you’re here on purpose, meaning both not by accident and we also have a purpose this morning – to sharpen some iron.
    • And if you need to modify anything we do this morning feel free to do it – I don’t know any injuries you may or may not have.

[ Warm-O-Rama ]

  • SSH: 20 x 4
  • Rockette: 20 x 4
  • Squat: 15 x 1
  • Merkin: 15 x 1
  • Imperial Walker: 10 x 1
  • Cherry-Picker: 10 x 1

[ The Thang ]

(Mosey to WFP Track)

(1) Quarter Pounder

    • 25 merkins
      • Take a lap
    • 25 squats
      • Take a lap
    • 25 Mountain Climbers
      • Take a lap
    • 25 BBSs
      • Take a lap
    • Recover after your 4th lap here – crush some flutter kicks until the 6 is up
      • 25×4

(10 count)

(Mosey to Parking Lot before Neyland Drive)

(2) Quarter Pounder with Cheese (Rock)

    • Grab a rock from the pile
    • Middle of the parking lot: 25 rock get-ups
      • Rock on ground — deadlift — squat — chest press — deadlift rock down = 1
    • Mosey/walk to the Left end of the parking lot island with your rock
      • 25 Curls (1 count)
    • Run back a round to the start
    • Rinse and Repeat
      • 2nd Evolution: Each PAX executes 5 Rock Get-Ups
      • All PAX executes 5 Rock Get-Ups together
        • Walk to Left end of parking lot with rocks
      • Ring of Fire Curls with Rock + 1 merkin in between
        • Going in a circle, 1 PAX calls out the curl rep —> every PAX executes 1 merkin —> ring of fire style up to 25 reps
    • Replace rocks

(20 count)

(Mosey R on Neyland Drive to big parking lot by Neyland)

(Mosey to the top of the lot by way of stairs)

(3) The Neyland Pass + Feels Like ‘98

    • PAX pause before going under Neyland
      • Execute 10 down/up incline merkins on rail
    • PAX mosey down under Neyland
      • Every Gate sign (8) = 5 squats (1-count)
    • After Gate 8 —> PAX mosey in front of gate gazing on the field
      • Q leads Flutter-Kicks on a 4 count in 2 groupings of 30 + 1 grouping of 38 = 98 reps of Flutter Kicks (‘98 may be gone but never forgotten)

(20 count)

(Mosey up from under Neyland via stairs – Bear Crawl up last 3 rows)

(American Indian Run at the top to an outlook overlooking WFP)

(Mosey down below engineering buildings down by stream separating the university + WFP)

    • PAX circles up by the right in front of the stream and executes 20 SSHs on a 4 count)
    • PRE-BOM: “Leadership should cause disruption”
      • Q encourages men to think about that on the mosey home

(PAX links up in 2 man teams —> Battle Buddy American Indian Run back to AO)

[ Mary ]

(1) Quarter Pounder

    • 25 x 4 Flutter Kicks
    • 25 Lower LBCs
    • 25 x 4 American Hammers
    • 25 x 4 flutter kicks

[ COT ]

  • # off —> 6 
  • Name o Rama
  • FNGs
    • Jon Connor “Livestrong” Davis
  • BOM

[ QSource by David “Dredd” Redding ]

I recently received a copy of “QSource” by Dredd in the mail and it is PACKED with leadership strategies and tactics and ideologies that HIM are called to. Definitely worth the read and felt like this was something I wanted to share in my BOM, probably because I needed to hear it the most (typical of Q BOMs right??). So here are some instrumental passages taken out of the first chapter of QSource.

”Because it induces movement, leadership causes Disruption.”

    • Leadership wrenches people away from the place at which they were determined to to remain. It causes them to question the foundation of their belief that their status quo was desirable, and that stasis was in their best interest. It attacks the palpable (but false) sense of security that inertia provides.
    • Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric”
    • If a man calls himself a leaders but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or governing, but he is not leading.
    • A leader is a person who influences movement to advantage.

Takeaways to let marinate:

    • Leaders influence movement to advantage
    • Because it induces movement, leadership causes Disruption
    • A great Leader’s legacy is built on love.


    • What needs to be dislodged from your emotional fabric? What needs disruption in your life?
    • As HIM we are expected to lead – not just those we love, but lead ourselves as well. Lead BOTH yourself  and those you love to movement and the advantage.

Rain Plans

THE SCENE: Lower 70’s, started with a drizzle ended with a downpour

SSH, Arm Circles, Shoulder Taps, Tempo Squats, Rockettes
Went to the coupon pile by L&N and got ourselves a brick. Moseyed with our bricks over to the 11th street garage. Here we had 4 cones spaced out on the opposite end of the garage. We did suicides, running to the 1st cone and back, then to the 2nd cone and 1st cone and back, and so on til we hit all 4. Each cone had an exercise assigned to it.

  • Round 1 (with our rocks): Cone 1= 15 curls, 2= 15 tricep extensions, 3= 15 shoulder presses, 4= 15 goblet squats
  • Round 2 (without our rocks): Cone 1= 15 LBCs, 2= 15 Merkins, 3= 15 American Hammers (4ct.), 4= 15 Hand Release Merkins
  • Intermission: Took a break from suicides with 1 minute wall sits, 5 reps of slow merkins, then another minute of wall sits and 5 more reps of slow merkins
  • Rinse and Repeat: We did all the above one more time through

Ran back to under the bridge, did some flutterkicks and grasshoppers, ended with the word there and then took our rocks back

Mr. Wedgie talked about being a bit of an overplanner at the Quacken yesterday. I had been reading Proverbs earlier and one of my favorite verses that Wedgie reminded me of is “In his heart a man plans his course, but the Lord determines his steps” (Prov. 16:9) I think this can often sound like “My plans are useless because at the end of the day God decides what happens”, but the accurate way to hear this is “my plans succeed because the Lord allows them to”. My campus ministry has made all sorts of plans to accommodate for the restrictions on campus in order for us to continue to minister to UT students, but at any point in the future we could be told to limit our numbers even more, to no longer meet on or near campus, or that we aren’t even allowed to come to campus at all. So right now we’ve been spending a lot of time praying about and reminding ourselves that our plans are worth pursuing, but that should our plans change we should be content and remember that the Lord is still sovereign. So I encouraged all of us to continue to put effort and thought into our plans, but to hold onto them open handed and be willing to see them change

Happy 11s Day

[ Welcome/Intro/Safety-Brief ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition – meaning that you made a conscious choice to be here – you’re here on purpose
    • I don’t know any injuries you may or may not have – you do. If there’s anything you need to modify this morning feel free to do it. We start and end with the same number. Push yourselves and the men around you.
  • Do something a little different today:
    • Posted in Johnson City a few weeks ago and they did this at the beginning and I thought it was really cool.
    • (1) Pray over the men and our time

[ Warm-Up Xs ]

  • SSH: 11 x 4 IC
  • Rockette: 11 x 4 IC
  • Cherry Picker: 11 x 4 IC
  • Imperial Walker: 11 x 4 IC
  • Little bit of this (arms/back stretch)
  • Little bit of that (arms/back stretch)
  • 5 burpees

Pre-step off: Ruck has med gear, water – feel free to throw anything in. I’ll have my phone throughout as well

[ PT ]

(Mosey to Big Ball stairs)

1 – 11s

(Split up the group in 2 if need be for #s)

  • At the base: 1 Squat
  • 1st plateau: 10 man-makers
  • R & R (9/2, 8/3, etc)
  • Group 1: go counter clockwise
  • Group 2: go clockwise

(11 SSHs)

(11 count)

(Mosey to bridge across water to Amp)

  • across the bridge: walking rockette = walkette
    • Kick leg up and touch with opposite hand

(Mosey to amphitheater)

2 – 11s (Ping Pong – Down)

  • Stage: Box jumps (or step-ups) – make sure to stand up it you can (good form)
  • Top: pull-up/chin-up
  • After you complete whatever # of pull-ups /chin-ups you’re on each time — run around your respective side back to the stage
  • start with 11 box jumps — 11 pull-ups/chin-ups
  • 10:10
  • 9:9
  • So on and so forth
  • PAX finished with 11 up/down incline merkins on the stage + running up to the top of the amp and knocking out 11 pull/chin ups

(11 SSHs)

(11 count)

(American Indian run back to AO)

[ COT ]

  • # off – 11
  • Name o Rama
    • Postman, PDA, Jenner, Clark, Bilko, Swanson, Walrus, Magic Mic, Half Calf, Abort, Steam
  • FNGs – none
  • BOM
  • Has 2020 been hard? Have you ever found it hard to lead in your marriage or relationship or job?
  • Quote from a young man who just graduated that G-6 and I both know that’s now serving dutifully in the Army full-time and he dropped this knowledge on us sometime last year and I’ve always kept it close because it’s relevant and makes sense:

“Leadership should be a burden, if should be hard.”

            – Tanner Swanner

  • Leadership is not always easy, it’s just not. But do you have enough in the tank and enough grit to lead yourself so that you can lead others?
  • Spoiler alert: you do.

This verse ties in well along this topic, and the 4 different versions below say it a little differently but there are a few words I want to draw out/point out:

    • “strength of soul”
    • “greatly emboldened me”
    • “encourage me by giving me strength”
    • “made me bold with strength in my soul”
  • Psalm 138:3 (ESV): “On the day I called, you answered me; my strength of soul you increased”
  • (NIV): “When I called, you answered me; you greatly emboldened me.”
  • (NLT): “As soon as I pray, you answer me; you encourage me by giving my strength.”
  • (NKJV): “In the day when I cried out, you answered me; and made me bold with strength in my soul.”