Golden Spiral of Pain at the Annex

THE SCENE: Room temperature, if someone dropped a bucket of steamed towels in the room. Kinda warm, kinda humid.


SSH IC x 20
Windmills IC x 20
Sonic cleared Dodge Charger Zone 2 and joined us and was disclaimed.
Daisy Pickers IC x 20
Hillbillies IC x 20

We did the first ever (until I’m told otherwise) Fibonacci Workout! We spelled Fibonacci with Exercises, incorporating numbers from the Fibonacci Sequence. Real Quick Nerd alert!
The most beautiful nerds check the Alt Text.
The Fibonacci sequence approximates the dimensions for a spiral shape commonly found in nature. The first number is 1, the second number is 1, and every subsequent number is the sum of the previous 2 numbers. 1+1=2 , 2+1=3, 3+2=5, and so on. Props to the M for helping me build this with the Exicon. We did:

  • 1 Flutterkick (2 is 1, so it’s not that dumb)
  • 1 Indian Run, around the place where the books were (I miss them), to the south, left at the tree (nannerheads know it), up to the tennis court.
  • 2 Burpees
  • 3 Obamas, a bear crawl, and every 4 hand moves you do 4 merkins, in honor of the 44th.
  • 5 Nadals, Named for Rafael Nadal, where we run the perimeter of a Tennis court.
  • 8 Agassis, Named for Andre Agassi, and it’s suicides on a Tennis court. We were getting smoked on running by then, so each leg of a suicide counted as 1.
  • 13 Carolina Dry Docks
  • 21 Crunchy Frogs, Start in a v-sit, hugging your knees, then quickly fly all your limbs out and bring them back in.
  • 34 Imperial Walkers
    At this point we finished round one! So, what’s another F exercise that uses the number 55?

I use this site way too much, probably.

  • A Four hundred and Fifty-Five meter run to the gazebo!
  • 89 Inverted rows. This is when things got awful.
  • Bolt 144s, that’s deconstructed squats, 48 standing to halfway, 48 half to all down, 48 full squats.
  • 233 seconds of Overhead claps. Thanks to Chuck E. Cheese for correcting my math when setting my alarm. You win the number 159.
  • 377 Nolan Ryans, a side plank, with the top arm punching under the gap. For context: First Ten Seconds of this
    A few minutes into beating up Robin Ventura (and explaining the finer points of historic sports violence to Gomer), it was time to mosey down for Mary. No D&D, but Grimace still found some loot on the way.

LBCs IC x 20
BBSs IC x 13

Sonic (shouting from his car), Gun Show, Gomer, Chuck E. Cheese, Grimace (AOQ), Roomba (QIC)

Tomorrow marks YHC’s 1-year of being in F3. The Fibonacci Sequence and Spiral is associated with optimal growth in Nature, and I feel like this past year has been some of my most optimal growth as a Man. I take on harder tasks, I take more initiative with my family, friends, and work. I’ve done a lot of Hard things that have no immediate value, like earning a banana flag signature, GORUCK, and want to shoot for more things that are hard and have no reason. If you can do something hard for no reason, you’ll be better equipped to do challenging things that have a purpose in your life. I encourage all PAX to keep doing the hard things that make everything else doable.

Prayers for Physical Recoveries, Family problems, and that all the Kids out for summer make good choices.

Mumblechatter was pretty low, except for valid complaints about the higher rep exercises. I think everyone’s gonna take a break from math… or squatting easily… or arm lifting for a while. Why do these nerdy Qs end up being very arduous? Guess I’ll have to do more to gather data. I’m liking having Gun Show and Gomer out here as regulars, enjoyed meeting Charles Entertainment Cheese, and am looking forward to Sonic raising the bar as he can post more often now that school is out!

Grimace did great as a stand-in AOQ for Speedy. The universe agreed and rewarded him with the aforementioned loot! A working Bluetooth Speaker left in the parking lot! PLC was had with some classic 80s music, but now Bring Sally Up will likely be a MORE common staple of upcoming Grimace Qs. -_-

Memorial Day Convergence at the Barracks. Murph (a lot of hard exercises) at 5AM, Workout at 6AM, 5-mile Speed Ruck at 7AM, COT to follow, featuring name of the fallen family members within our community. Come for some or all.

A Little Mosey Up Turd Mountain

Clear skies, full hearts; can’t lose.  Perfect day for a workout!  The parking lot  was even cleanish; there wasn’t a hypodermic needle or a dead body anywhere in sight.  TCLAPS to the Spiritual Patriot!

Given to standard for the 2 FNGs present.  Additional substandard disclaimers were given to Meter Maid and a few others doing Meter Maid impressions.  They do not get fruit cup.


10 Burpees OYO… UNLESS someone can tell the FNGs the F3 mission.  Speedy did, so we did 20 SSH IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 1st Core Principle.  Captain Obvious did, so we did 15 Windmills IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 2nd Core Principle.  Slots did, so we did 15 Imperial Walkers IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 3rd Core Principle.  Bailout did, so we did 15 Daisy Pickers IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 4th Core Principle.  Soybean did, so we did 15 Hillbillies IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 5th Core Principle.  Rabbit did, so we did 10 Arm Circles Forward IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the F3 Credo.  Nature Boy did, so we did 10 Arm Circles Reverse IC.

*NOTE:  It’s possible likely that I’m completely wrong about which person answered each question.

Slow mosey around the 1-mile path.  10 cones were set out evenlyish with one or more of the exercises listed below taped to them.  PAX were instructed to stop at each cone and hold plank until the Six arrived.  The group would then perform the exercises and mosey to the next cone.  The first cone had the first exercise.  The second had the first two exercises, etc.; the last cone had all 10 exercises.

5 burpees
10 merkins
15 BBS
20 LBC
25 Squats
30 Carolina Dry Docks
35 Alternating Shoulder Taps
40 SSH
45 Overhead Claps
50 Mountain Climbers

We were halfway through with the 9th cone when I realized we only had 4 minutes remaining.  We Omaha’d and moseyed to the last cone, picked it up and returned to the Shovel Flag where PAX were instructed to complete as much of the last cone as possible before time expired.

Totals (if all cones had been completed):  50 burpees, 90 merkins, 120 BBS, 140 LBC, 150 squats, 150 CDD, 140 shoulder taps, 120 SSH, 90 overhead claps, 50 mountain climbers


20:  Bailout, Captain Obvious, Choker (QIC), Gomer, Greenpeace (FNG), Grimace, Gun Show, Kneepad (FNG), Laettner, Meter Maid, Nature Boy, Passport, Photoshop, Pops, Rabbit, Slots, Snowman, Sonic, Soybean, Speedy

Yesterday’s APFT CoT was about how we are not competing against each other in that event, but against our own previous scores.  I was thinking about that last night, and how it applies a little differently to regular workouts.  We do compete against each other during regular workouts but hopefully in a good way.  Competition pushes us to do more than we would do on our own.  But we have to be careful not to make the mistake of letting it be *all* about the competition.  If you rush to finish a set of burpees faster than your buddy but your form suffers as a result, you’re missing the point.  The point is to Accelerate our fitness; bad form or rushed/lax reps for the sake of a number do not do you any good.

Embrace the positive aspects of friendly competition but guard yourself against letting the negative aspects take over.

Completing all 10 cones will require a shorter Warm-O-Rama.
The Annex Turd is back!  RIP Levee Fridays.

FNG Naming Logic:
Greenpeace:  works for an oil company
Kneepad:  admitted to enjoying playing volleyball

There probably should have been some.

Bring Sally (Pull) Up

THE SCENE: Barely shorts weather.
F3 WELCOME & DISCLAIMER: Given. Emphasized the Modify as Speedy and I were both broken. 

  • SSH IC X 30
  • Imperial Walker IC X 30
  • Arm Circles IC X 20 forward X 20 reverse
  • Mosey to playground


  • Bring Sally Up on the pull up bar. Modify to Merkins after muscle failure or grip strength fails.
  • 50 Dips OYO
  • 50 Glute Bridges OYO
  • Bring Sally Up Partner Situps (halfway down on “down”)
  • 50 Dips OYO
  • 50 Glute Bridges OYO


  • Bring Sally Up on lower pull up bars so feet could touch the ground.  Modify to Merkins after muscle failure or grip strength fails.


  • LBC IC X 30
  • Flutter Kicks IC X 20

Speedy, Grimace (on Q)
Similar to our workout that focused on exercises we don’t typically do (pull ups and glute bridges), your spiritual fitness should also include disciplines and work in areas that you may not be as strong in, whatever that may be.
Speedy and I were both broken going into the workout and both quickly realized our grip strength was nowhere near what it needed to be IOT survive BSU Pull Ups.
Post this Friday at the Annex as we should have 3 FNGs to be named by Choker which honestly makes me a bit nervous. Speedy is out of town so YHC is AOQ this Friday and next week. Yes, we’ll still have bananas.

Team work makes the dream work


THE SCENE: cool crisp mid 50’s

All PAX were warned!

20x SSH, 20 Merkins, 20 squats,  stretch on your own.

Short mosey to the library and back( 1/4 mile)
Pax were divided up into teams of 2 and one team of 3

station 1: 30 tire flips as a team       station 2: 60 slam balls at 35lbs     station 3: 60 pull ups on the monkey bars    station 4: 60 cmu thrusters    station 5: 60 smu swings

each team performed the reps required then ran 400m around the parking lot to the next station.  each team made it around the horn once

the second round the reps at each station decreased by half( time was running out) and between each station pax bear crawled 50 yards across the lot to the next station.  


Rabbit’s choice: oh yeah’s!!!!  all pax avoided eye contact during the exercise.  
11, Speedy, Chucky Chz, Big Mac, Rabbit, Tomb Raider, Tremor, gun show, Gomer, Steve-O, Bosom, Barney-Q
Barney spoke on Matthew 6:33 ” But seek first His kingdom and his righteousness, and all these things will be given to you as well.”
Jesus plainly teaches in this text not to worry but we all still do it.  Why? Do we think God can’t handle what we are facing?  Worry plagues us all but the more time we spend in God’s presence and in His word the less worry bothers us.  I believe that when we seek the Lord’s presence then the things of this world have no impact on us.   Jesus taught in this scripture that the birds of the air are fed and they don’t have to worry.  God knows each and every one of our needs but we have to realize He knows our needs and to not worry about how they’ll get met.  

Pax were encouraged to seek God daily to combat worry.   
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Elbow to Elbow, Carrying that Weight, You Gotta Stand for Something


Perfect workout temperature, 50’s and overcast, drizzle fo shizzle




  • SSH x 30 IC
  • Quad stretch OYO
  • Hamstring stretch OYO
  • Windmills x 20 IC
  • Frankensteins x 20 IC
  • Shoulder stretch OYO


  • Indian Run to the Visitor Center (I hate Indian Runs)
  • Partners were made by having the PAX line up youngest to oldest with the youngest and oldest pairing up, etc. Mebbe an equalizer…mebbe not.
  • PAX pairs share the following exercises together, then take turns carrying each other on their backs to the other end of the center and back
    • 50 Burpees
    • 100 Merkins
    • 150 Smurf Jacks
    • 200 Joe Louis’
    • 250 Squats
  • Indian Run to the Stage (even downhill, I hate Indian Runs)
  • Alternating 1 minute AMRAP of dips with 1 minute of wall sits x 5
  • Indian Run to STARTEX (have I mentioned my feelings about Indian Runs?)


  • Side plank 30 seconds then switch
  • American Hammer x 10
  • ABC’s
  • Hold Plank until 8:00 am


8 PAX (1 Willy Loman): Rainbow Warrior, Dawson, Ice Cube, Red Ryder (WL from Birmingham), Teachers Pet, Steinbrenner, Mudpants, Yardsale


“You have enemies? Good. That means you’ve stood up for something, sometime in your life.” – Winston Churchill

Be clear with your word and speak it to those who you lead. Some will come with you, some will move away from you, but no one gets to stay where they are in your organization and just be mad. Know what you stand for, stand up strong and speak its word, and use the discomfort of misalignment to help those people off the bus who need to.


Hey, there – Main Man Ice Cube gets his #345 bell rung. HIM!


Did you know that Mudpants has a podcast? Right? I didn’t know either but Teacher’s Pet did. I just thought he had one of the greatest of all F3 names.

Way too late, no good, very bad backblast

THE SCENE:  Probably a chilly morning .    3/12/19

always do it


Side straddle hops x20 IC 4ct

Hillbillies x20 IC 4ct

Imperial Walkers x20 IC 4ct

Tempo squats x20 IC 4ct

Single leg deadlift x15 each leg


Break into partners: switch when partner finishes on bench
Step ups x20 legs each leg     Swing inverted rows til partner finishes x3
Pull ups x10 while partner does merkins or hold planks x5
Calf Raises: 3 way raises x30 reps.  Repeat 3x each direction.
Jog to hill by library
8 sprints up hill, jog back to bottom. SSH til all in before each sprint

No time

Insert PAX Count=7
Daniel lesson recap for singles class.  Daniel 5


No excuses. Turned in super late.

You missed it regardless

Limp Wristing it

THE SCENE: Bailout was there early…. rucking by himself at 420 (shady). That guy knocks it out constantly. t claps for bailout. also….FINALLY!!!!! Glorious weather
F3 WELCOME & DISCLAIMER: We did this… and the 5 pillars of islam err…. F3… and The misson.

IC SSH x 25, Windmills x 10, Daisy Pickers x 15, Hillbillies x 15, Arm Circles x10 FnB. mosey to pavilion
Gross 12 reps 12 exercises

  • Durkins
  • Box Jumps
  • Tempo Merkins (not much chatter)
  • Squats
  • Werkins
  • Dips
  • Burpees
  • Tempo Squats (not much chatter)
  • Carolina Dry Docks
  • Tempo Dips (hit a nerve here………. if you haven’t done tempo dips…….. do em…. sloooooooooowly)
  • Groiners
  • BBSU

Mosey to running track across the parking lot from playground.

11s. 1 Burpee in parkinglot then sprint across the lot and up the hill for 10 Smurf Jacks

2 then 9

3 then 8

you then get

the then picture

WTF is this!!!!?????!?!?!?!?!?!
8 pax hammered this out, Big MAC! Gun SHOW! BAILOUT! GOMER! Da VINCI (fng), PHOTOSHOT! ROOMBA! n speedy (qic)
YHC has had a more trying week….. which ultimately culminated in falling out of bed of his truck onto the pavement leaving him with a sprained wrist, and a multitude of cuts and bruises and soreness. YHC stresses over details…. YHC stresses over the unknown. YHC is a peon in this vast universe and his cries of pain are ultimately (currently) minor. (especially when compared to what some of the pax are going through). Everything happens for a reason. You never know who is watching and can learn from our failures and mistakes. In the words of Sonic – “Look for the opportunity, not the obstacle”
Rabbit EHed Da Vinci, Guy showed up with GLOVES!!!!!!! NOICE! Glad to have Roomba out again…. even showed up on time. Metermaid would feel more at home at the annex with our who gives attitude. Good to see Photoshop again….. I could almost taste the gibsons.
nothing came to mind…. ruck challenges were mentioned. much nanners and joe consumed over pleasant conversations. The dude will Q Friday….. looking forward to it.

Mothership QvQ – Halpert V. Bailout

THE SCENE: Just the right amount of rain, gettin better weather

F3 WELCOME & DISCLAIMER: Done – one FNG in the midst got a lot of coaching from the PAX
•SSH x 20 IC
•SSH x 20 IC (Out loud 1-10 then radio silent 11-20)=FAILED followed by 10 penalty burpees OYO

Q1 Part 1 – 12 min
Jack Webbs – PAX do combination 1 and 4 ct multiples with merkins on the 1s and overhead presses on the 4s. 1×4, 2×8, 3×12, 4×16…..10×40
Mosey around parking lot.
Flutter kicks x20 IC
Pickle Pounders x15 IC
Monkey Humpers x15 IC
LBCs x15 IC

Q2 Part 1 – 12 min
Partner up.

Partner 1 has CMU and does the exercises prescribed below while Partner 2 carries ruck from parking lot down hill to lakeside walking trail and performs 10 lunges with the ruck then back up hill to switch.

100 Squats

200 Rows

Q1 Part 2 – 12 min
1×4 ct multiples again with BBSUs on the 1s and Mountain Climbers on the 4s. 1×4, 2×8, 3×12, 4×16…..10×40
Mosey around parking lot.
Batwings – Forward arm circles x25 IC, reverse arm circles x25 IC, seal claps x25 IC, OH claps x25 IC
Hold plank for one minute

Q2 Part 2 – 12 min
Rinse and Repeat with modification

Partner 1 has CMU and does the exercises prescribed below while Partner 2 carries ruck from parking lot down hill to lakeside walking trail and performs 10 calf raises with the ruck then back up hill to switch.

100 Merkins

200 (I don’t remember what we did here)

Pre-Mary – ABCs; 25 Rosalitas; 17 Hello Dollys – Time Called

*1 Minute/ea on 4-ct
•BOX CUTTER (Build box)
•BOX CUTTER (Open box)

12 PAX (1 FNG – Dawson): Bobsled, Chuck E Cheese, Bailout, The Dude, Halpert, Crevasse, Orange Julius, Steinbrenner, Mardi Gras, O Positive, Sully

Q1 – Be intentional with your time with loved ones, put the phones away and capture the expressions on faces, the memories that make up life. Don’t miss them checking email or social media.
Q2 – As my family sat down for a movie last night, my 4 year old began acting up. Hitting furniture, screaming, stomping, the works. So…off to bed he goes. No reading, no snuggling…just teeth brushed, a prayer and lights out. Within 5 minutes he reappeared in the den with a long face and whimpered that he wanted family time too. “Not tonight…not which how you behaved” was my response. “There are consequences for your actions” I continued. I promptly took him back to bed and threatened the rod if he got out of bed again.

The lesson in this for us men is…don’t act up. Don’t throw fits. Be good to your M. Be nice to your kids. If you act up…you might just get kicked out of family time…permanently

5 PAX completed 345 with 2 brand new inductees – Welcome Sully and The Dude! Bailout x5, Halpert x4, Chuck E Cheese x2

APFT at Blazing Saddle on 5/9

Hardest Stargazers Ever

THE SCENE: Insert info about the weather, etc. 69 degrees. Definitely shorts weather. Cop roaming our AO pre StartEx. Didn’t ask if he knew Speedy.
F3 WELCOME & DISCLAIMER: Given. Emphasized modify as needed. 

  • SSH IC X30
  • Hill Billies IC X29
  • Hilly Billy IC X1 (because we can’t count and it’s the 30th)
  • Daisy Pickers IC X20



  • Mosey 1/5 mile – SSH till all in
  • 10 burpees
  • Mosey 1/6 mile – SSH till all in
  • 10 burpees
  • Mosey 1/6 mile – SSH or rest till all in
  • 10 burpees

3 to 5 second rush approximately 100 yards towards the tennis courts.

Video to what a 3 to 5 second rush is. No weapons were used….this time.

At tennis courts, around the 4 sides of the court we completed:

  • Sprint
  • Bear Crawl
  • Lateral Run
  • Crab Walk

Repeat 4 times. SSH or rest till all in.

Smoke fest – Q instructed PAX to move to the starting position of the exercised called. For approximately 3-4 minutes, we moved rapidly between the starting positions for the Merkin, SSH, and Stargazer.

“Mosey back to StartEx” (this is for Gus) IOT hydrate.

Mosey up and down the playground hill then PAX were given the option to crab walk, walk crab, bear crawl or crawl bear the hill before once again returning to…StartEx.


  • Flutter Kicks IC x 30
  • BBS OYO x 30
  • Pickle Pounders IC x 20
  • Stargazers for approximately 20 seconds until EndEx.

Chuck E Cheese, Big Mac, Gun Show, Gomer, Tremor, Speedy, Grimace on Q, 0 FNG
Discussed internal and external locus of control. Encouraged PAX to be mindful about what they have control over and can influence, and what things they do not have control over and can’t influence. How does our perceived locus of control impact our success, our interactions with others, our stress, etc?

First time doing the smoke fest. Will definitely have to do that again.

Dehydration is real. Drink water the day before your workout and the morning of. According to the internets, 75% of people are chronically dehydrated. Do better. Drink water.


Annex APFT

THE SCENE: Cold, rainy, but no lightning. Definitely not shorts weather.
F3 WELCOME & DISCLAIMER: Given, but was modified to state that the APFT can’t be modified. 

  • SSH ICx20
  • Imperial Walkers ICx20
  • Daisy Pickers ICx10
  • Arm Circles ICx20
  • Short Mosey

Army APFT. Standards were read prior to each event.

  • 2 minutes AMRAP of Merkins
  • 2 minutes AMRAP of BBS
  • 2 mile run

Meter Maid, Speedy, Slots, Big Mac, Tremor, Bailout, Grimace on clipboard Q.

Get better from wherever you are. Physically, if you’re a 100 out of 300 on the APFT, you have room for improvement. If you’re at a 250, you have room for improvement. The same speaks true for us spiritually. Get better from wherever you are.
The Levee is conducting an APFT on May 9th. Sorry for the delayed BB.