Leg day at The Annex

THE SCENE: Coolish and dry. We have been hitting some great morning temps lately!

Arm Circles x 10 forwards then backwards IC; Windmills x 20 IC; Daisey Pickers x 20 IC; SSH IC to 15 then count silently and stop @ 21 (Pax did this marvelously, no penalty. The Dova counting game is STRONG); Daisey Pickers x 20 IC; OYO Usain Bolt 45s (YHCs fave); OYO 10 Wolverine Burpees (YHC modified this to 5, Grimace had already done 6) Quick Mosey to the Pavilion
Aiken Legs (20 Squats, 20 Box Jumps, 20 Lunges (2 legs = 1), 20 Split Jacks) AMRAP for 6 Min.

Moseyed to Choker’s Hill for 11’s Jump Squats up top, Burpees down low

Since we conquered the hill we showed it who’s boss for 4 min with a quadraphilia (sprint down the hill forwards, then back up sprinting in reverse)

Mosey to flag

Red light, Yellow light, Green light. Billy Blanks (reverse crunches, and windshild wipers), Harbaugh (LBCs)
U-rock, Billy Blanks, Grimace, Harbaugh, Speedy
YHC is constantly encouraged by the pax who post. Our time is short, lets make the most of it. YHC’s chosen profession constantly reveals the depravity and frailty on the human condition. Everyone who posts is a HIM, making higher choices to not only the benefit of themselves but also to everyone they come in contact with. Keep it up MEN! Onward!
YHC absolutely hates waking earlier than he absolutely hasto, but made it out to preruck with U-rock. The caliber men that F3 has hooked and who post regularly or when life allows is excellent. It was good time spent.
Grow Ruck is upon us. Prayers for an injury free night will be set ya’lls way.

Whole Body Circuit

THE SCENE: 72 degrees, blue skies and sunshine.

Disclaimed. Not a professional, You are not paying to be here. Modify as necessary, stop at anytime.

Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Daisy Pickers IC 15.
Mosey lap around the parking lot.

Nature Boy and Sleep Number led the way with their rucks on today. Great job men! It will payoff for you next week.

1.  25 Merkins, 25 Burpees, 25 bodybuilders.
Bear crawl 25 yards.
2. 25 BBS, 25 LBC, 25 Oblique situps (left) 25 Oblique situps (right)
(PAX were met by 2 of their F3 brothers, Speedy and Murdoch who were out running. While they couldn’t be convinced to join up, Speedy did save the PAX from penalty burpees by leaving The Annex shovel flag. Thanks man! You were there when we needed you.)
Crab walk 25 yards.
3. 10 Single leg squats (PAX formed a circle each one relying on his brother for balance.) 10 left leg, 10 right leg. 20 Diamond merkins.
Mosey lap around the parking lot.
4. 20 SSH IC, 20 Crossover IC, 20 Butt-Kickers OYO. (OBOP called the Q Satan after the crossovers; YHC couldn’t be happier being knighted by the Queen.)
5. Merkin challenge: 20 regular merkins, 20 wide arm merkins, 20 narrow arm merkins, 20 seal merkins. Goal is to get all 80 done or as many as possible in 3 minutes.
Mosey lap around the parking lot.
6. Bolt 45s.
7. 6-minute alternating merkins and squats. (do 20 merkins then 40 squats) as many sets as possible in time allotted.
American Hammers IC 20
Nolan Ryans IC 10 each side.
LBC IC 20 (Grimace)<——time to get a Q brother.
Plank 60 seconds

Hot-N-Ready, O Positive, Daniel Tiger, Nature Boy, Orange Julius , Nickelback, Grimace, Halpert, Teacher’s Pet, Sleep Number


YHC has always found the story of James Braddock, boxing heavyweight champion, particularly inspiring. While successful in the late 1920s he lost nearly everything by the early 1930s both in the ring and financially. His story is portrayed by Russell Crowe in the film Cinderella Man and the Jeremy Schaap book of the same name. (As is typical the book is a bit better than the movie.)

With a wife and 3 children to support, Braddock was nearly destitute and eventually went on public welfare much to his great embarrassment. Despite the adversity, he never gave up. He continued to push himself and, after several key victories in late 34 and early 35, he got a heavyweight title shot against the great Max Bear, the reigning champion and despite being a significant underdog, pulled off a stunning upset.

Braddock used the success of this victory to right his circumstances. He took care of his family, he paid back the welfare money to the state of New Jersey, though not obligated to do so. He cared about  many of the things we encourage each other in F3. Family, friendship, community. Fitness, Fellowship, Faith.

YHC believes each and every man is capable of great things, whatever greatness is as defined in our own minds.

Prayers for the East Coast with Hurricane Florence in general and Nature Boys brothers who live there specifically. Prayers for next weeks GrowRuck event and safety for all the PAX.
Great enthusiasm by the brave few PAX who came out today!

Fund raising for West Cancer Clinic brought a lot of traffic to usually empty parking lot. PAX kept an eye out on each other and everyone was safe.

GrowRuck next week. Saturday Mothership Q will be at ECS not at Shelby Farms.

Put your money where your mouth is

THE SCENE: Mid 60’s and Gloomy

Burpees x 10 OYO

SSH IC x 21

Imperial Walkers IC x 21

Abe Vigoda IC x 15

  • Merkin Mile: 25 Merkins at each 1/4 mile point, PAX held Al Gore at each stop until all in
  • Ascending Curb Crawl: 1 Derkin, Bearcrawl across parking lot, Crawl Bear back across parking lot, 2 Derkins, etc. until 7 Derkins
  • SSH IC x 50
  • Derkins again with sprints back and forth across parking lot until reaching total of 13 Derkins
  • High Knee Jumps across parking lot and back
  • (Nacho splashed merlot around this point and PAX showed what HIM is all about with encouragement….love a good splash)
  • Mosey around Parking Lot to Startex

Flutter Kicks IC x 20

LBC IC x 10

Carolina Dry Docks x 10 OYO
10 PAX (Bruce, U-Rock, Nature Boy, Speedy, Harbaugh, Nacho, Meter Maid, Grimace, 1040, Pops

Proverbs 3:27-28: Do not withhold good from those to whom it is due, when it is in your power to act.
Do not say to your neighbor, “Come back tomorrow and I’ll give it to you”— when you already have it with you.


Doracides over The Annex

THE SCENE: Crisp n Cool.
F3 WELCOME & DISCLAIMER: given and proclaimed to all. 

SSH x 20: ARM CIRLCES x 20: HILLBILLIES x 20: WINDMILLS x 20 (all in cadence). Usain Bolt 45: Walking Merkins x 5 (4 count on curb left side with one hand on curb one hand on lot, center, right side like the left, back to center) mosey
Doracides: paired up one pax handles the count while partner sprints to 1st cone 1 merkins and back, then to 2nd cone for 2 merkins, 3rd cone for 3 merkins.

  • 100 merkins
  • 200 LBCs
  • 300 Squats
  • 400 Plank jacks
  • 8 count body builders till all in! Not fun.

All in cadence

Hello dolly x 20, Freddie Mercury x 20. ROOMBA SSH x 20, GRIMACE Merkins x 13, HARBAUGH high hello dollys x 20, HARBAUGH LBC x 20
4 pax Roomba, Grimace, Harbaugh, Speedy
YHC has had a relatively challenging week. Pretty much one thing after another, mostly 1st world problems. All things work together for the good. You can view adversity negatively or move through it positively. All life’s issues will prepare you for what is ahead, so face them head on. Look for ways you can impact. The lives of others through what you are dealing with. Love the persistence of the pax that post. I’m always encouraged so see faces in the gloom, great comaradarie. They are always pushing to be better. Onward!
Roomba got his Flux capacitor fixed. We heard a crack as he flew into the scene to even us out!

The jumpers of 911 were mentioned. A bleak recall of what happened my freshmen year of college. Kudos to those who made it to the ruins. Thank God it wasn’t with turnout gear on.
Grow ruck

Annex schedule is shifting to Tuesdays and Fridays in October!

Parking Lot of Pain

THE SCENE: 77° and gleeking. With the exception of Big Tuna (aka Halpert) and his eFNG lil bro, it was a late arriving crowd this gloomy morn. Pronto Pup came in on his hog in a Cannonball Run tribute to Burt Reynolds (#RIP). Roomba would’ve only been on time if we were on Mountain Standard Time.


Hillbillies IC x 15
Shoulder Taps IC x 10
Imperial Walkers IC x 15
SSH IC x 15
Arm Circles/Reverse IC x 10
Shoulder Taps IC x 10
Mosey lap around FedEx Event Center

THA-THANG: Partner up for five evolutions on the Parking Lot of Pain

– Evolution 1: 50 Jump Squats (P1 exercises, P2 sprints 30 yards and back, flapjack)
– Evolution 2: 100 Burpees (P1 exercises, P2 side shuffles 60 yards and back, flapjack)
– Evolution 3: 200 Merkins (P1 exercises, P2 runs backwards 30 yards and back, flapjack)
– Evolution 4: 11s on the hill (BBS & Carolina Dry Docks)
– Evolution 5: Vacuum Cleaners (derkin reps of 2/4/6 at each cone)

LBC IC x 20
Pickle Pounders IC x 10
Dolly-Rosie-Dolly IC x 10 each
Evil Lance Armstrong IC x 10 each leg
Pickle Pounders IC x 10
Dealer’s Choice:
> Orange Julius: Dying Cockroach IC x 10
> Laettner: Hello Dolly IC x 10
> Halpert: Burpees OYO x 10
> C-Lo: Captain Thor 1:4 IC x 5

COUNT-OFF & NAME-O-RAMA: 12 PAX got right: C-Lo, Nature Boy, Pronto Pup, Slicnut, Harbaugh, Roomba, Halpert, Hot-n-Ready, Laettner, Orange Julius, Hotty Toddy (FNG), Captain Obvious (QIC)

CIRCLE OF TRUST/BOM: PAX were challenged the rest of this weekend to identify something they could specifically do to demonstrate the “I am third” (IM3) mindset that exemplifies the HIM. Acknowledgement was made regarding the difficulty with football on all day the next two days, but men do hard things. How can you love/serve your M? How can you engage your shorties? How can you lead your family in serving someone else so they experience IM3?

Pronto Pup spoke up and exhorted the PAX with a reminder to put down our phones. AYE!

MOLESKIN: Shout out to Big Tuna/Halpert for supplying half the PAX with gloves for Vacuum Cleaners. It’s like they had never F3’d before. Shout out to Pronto Pup and Roomba for pushing through limits. Shout out to Nature Boy for being the most technically sound exercise technician and encourager in the 901. Shout out to OJ for rocking those thirsty ½ length tights. Shout out to your mom for the humidity.

GrowRuck is nigh. Prepare your hearts.

Two for Tuesday at the Turd

THE SCENE: ‘Twas a tag muggy and sticky this morning and very dark.



10 Burpees
25 SSH IC 4 CT
15 Tempo Squats IC 4 CT
Arm circles IC 4 CT x 10 (slow in
Warm up lap around parking lot


Mosey to playground
15 inverted rows
15 knee tucks on swings
15 swing push ups
15 box jumps
Bear crawl  25 yards and 20 squats
Bear crawl  25 yards and 15 squats
Bear crawl  25 yards and 10 squats
Bear crawl  25 yards and 5 squats
Army crawl 25 yards
Mosey to wall of community center
45 sec wall sits x 3
Mosey to library hill
Sprint up. Jog back. Ssh till all back
X 10

YHC talked about trusting in the Lord. It is not the easiest deal, especially when you want to be in control. The minute I think we are set, im thankful my wife does not let me settle. Lean on the Lord first and then your M. 

Thankful to get to know another brother a little better today. I was full ready to go home, but the workout and conversation were worth it. 

Growruck almost here

11’s and BOMBs at The Mothership

THE SCENE: Plenty of sunshine and getting toasty quick…there ain’t much gloom left at 7am. Canadian geese gave us a flyover salute (sans droppings) as the disclaimer was given. I don’t like Canadian geese, but it was a timely moment.

F3 WELCOME & DISCLAIMER: Delivered with zeal.


SSH x15
Daisy Pickers x15
Imperial Walkers x15
Squats x15
Merkins x15
Mosey to the hill near the FedEx Center.


11’s – 4-count Flutter kicks, run up the hill, squats at the top, run back down
Mosey to the hill by the little amphitheater (if that’s what it is)
BOMBS – 50 burpees, 100 Overhead claps, 125 Merkins, 150 BBSU’s, 175 Squats
Mosey to STARTEX –
Line up with your partner again – one runs across the parking lot and back while the other does reps –  100 flutter kicks, 200 Imperial Walkers – YHC called an audible during IW’s to relieve the PAX…or so they thought.
Finished with “Green Sally Up Squats” accompanied by Moby’s classic “Flower” (Most PAX hated this song pretty quickly, but I was so into it I twerked…or something similar, who knows)

MARY: No time left


Teacher’s Pet, Snowman, Gland (FNG), Chaperone, Bus Stop (FNG), Sleep Number, Nickelback, O Postive, Tree Hugger, Grimace, Canary (Willy Loman from Nash-vegas), Orange Julius, Schrute, Standard Deviation, Nature Boy, Socks, Halpert, Moth Ball, Cheesesteak

In Mark 2:15-17 Jesus is dining with “sinners” and is criticized by religious leaders for associating with them. Jesus responded by saying he came to save sinners, not the righteous. Jesus calls us to love the broken because we are all need of his help and forgiveness. Those already in great shape physically, relationally, and spiritually might not be the kind of folks we invite to F3. We don’t need to EH those guys first. Let’s make sure we’re looking out for those who need F3 because they’re lacking in those areas….of course, we all need it, but you get the point.

After the CoT we realized there was no American shovel flag, so 10 burpees were completed.

It was a tough morning and a tough workout. Not much mumblechatter…maybe all those PAX were out of town. It was getting hot but the PAX rallied and worked hard. Great to have a Willy Loman with us.


None made, but GR12 is getting closer.

Iron Pax Challenge Annex Ed. Pt. 4

THE SCENE: Moist and Cool from the over night rains.
None, we just bounced right in
Iron Pax Challenge Part 4

  • 1 Mile Run
  • 50 Pullups
  • 4 sets of (25 walking lunges, 25 air squats)
  • 4 sets of (25 Merkins, 25 Yd Sprint)
  • 100 Coupon Squat Thrusters
  • 1 Mile Run

Barney, Billy Blanks, Speedy
The Iron Pax challenge has been an interesting monster. Unbelievably good scores, Weekly Questions, Seeing other pax from the area, and everyone doing their best all while encouraging and pushing the group forward. Great Job everyone.
Grow Ruck.

A Little Shoulder Work.

THE SCENE: Starry sky with Orion shining brightly overhead.

Enjoyed a great preruck with Bootheel, Harbaugh, and Giant. Very meaningful discussions on topics such as men’s bible studies, marriage, and other struggles most men are dealing with.  

Done. No one is a professional athlete. Don’ t  hurt yourself before you start your day job.


Windmill  IC   15

Big arm circles  IC   15

Little arm circles  IC   15

Mountain climbers    IC   15

Over head claps      IC   15

Began the workout by taking a mosey 1/2 way around the track. Once on the other side of the field all PAX crabwalked across the field. 1/4 way 10 burpees, 1/2 way 10 merkins, 3/4 way, 10 squats, all the way across, 10 BBS.

Mosey over to the “Library.”

PAX did 2 of the following 3:

  1.     Wall-Assisted Handstand Push-Up    OYO  5-10 (utilize the “books”)
  2.     Feet Elevated Pike Push-Up              OYO  5-10
  3.     Feet Elevated Push-Up (Derkin)        OYO  5-10

Rinse and repeat.

Mosey back to Startex.

  1.    Walking Long Step Squat/Lunge   OYO   10 (2 is 1)
  2.    Walking Short Step Squat/Lung    OYO   10 (2 is 1)


BBS       IC       15

WWI sit-ups      IC    15

Dying Cockroach     IC    15

American Hammers     IC    20 (Speedy)
Speedy, G-String, Harbaugh, Bootheel (IG), Grimace, Giant, Orange Julius
Matthew 4:8 King James Version (KJV)
8 Again, the devil taketh him up into an exceeding high mountain, and sheweth him all the kingdoms of the world, and the glory of them;

This verse is a paradox to YHC on many levels. Here you have the devil tempting Jesus. Also you have the devil in control of the world when we like to think of God in control at all times. This is usually are first thought in the time of tragedy when people always seem to blame God for tragedy “If God is so loving or so powerful, why does he allow these things to happen.”

Commentary on the above verse: 

Satan tempted Christ to idolatry with the offer of the kingdoms of the world, and the glory of them. The glory of the world is the most charming temptation to the unthinking and unwary; by that men are most easily imposed upon. Christ was tempted to worship Satan. Jesus rejected the proposal with abhorrence. “Get thee hence, Satan!” Some temptations are openly wicked; and they are not merely to be opposed, but rejected at once. It is good to be quick and firm in resisting temptation. If we resist the devil he will flee from us. But the soul that deliberates is almost overcome. We find but few who can decidedly reject such baits as Satan offers; yet what is a man profited if he gain the whole world, and lose his own soul? Christ was ministered to (by angels) after the temptation, for his encouragement to go on in his undertaking, and for our encouragement to trust in him; for as he knew, by experience, what it was to suffer, being tempted, so he knew what it was to be ministered, being tempted; therefore we may expect, not only that he will feel for his tempted people, but that he will come to them with seasonable relief.

Prayers for Grimace as he begins new employment.

PAX manhandled this workout. YHC knew they would.

Speedy is an awesome AOQ.

IPC at The Annex on 8/30/2018.

Debut GMT-angle

THE SCENE: Immediately after some extra motivated PAX gathered in the pre-gloom, middle of the night, to ruck several mileZ, dawn broke, a nice cool breeze off the lake, and a very wonderful 72ish degrees.  unfortunately with the launch of F3s Little Rock and Mobile, the mothership was without a shovel flag.

F3 WELCOME & DISCLAIMER: Was disclaimed, then after some FNGs posted a few minutes late, was disclaimed again
SSH x 25 IC, Daisy pickers x15 IC, Imperial Walkers x 15 IC, Arm circles both forward and backward x 15 IC
Plyometrics: approx. 25 yards one way…Frankensteins, butt kickers, high knees, karaoke x2 (facing same way), Best Stretch ever (this elicited many midwife noises as PAX felt stretches in places they may not have known existed).

Broke PAX into groups of 3.  Each performed a 12 minute AMRAP as discussed below.

  • GROWN MAN THIGH-ANGLE – 3 cones placed in triangle approx. 15 yards apart.  Cone 1 –  12 squats…broad jump to cone 2, Cone 2 – 12 mountain climbers (total or per leg, each PAX decide), lunge walk to cone 3, Cone 3) 12 single leg deadlifts.
  • Arm circuit – had 2 sandbags of approx. 60 lbs and needed a few rucks as well.  Partner up and in a you go, I go fashion, perform:  10 bent over rows, 10 curls, 10 triceps extension (skull crushers), 10 Shoulder to overheads…then 5 each front and side raises with partner resistance
  • Cardio Circuit:  start with 15 ruck thrusters, then jog big lap around the lot, halfway around, 15 burpees, then back to start…rinse and repeat.
  • Much mumblechatter, and maybe it was the aforementioned mileZ, but particularly a lot of groaning coming from the thigh-angle throughout all 3 groups.
  • Took approx. 60-90 second breaks between each round.
  • One PAX splashed merlot, not exactly sure who it was, but initially said he had to pee…what as expelled was from a different hole (thankfully for all of us)

just a few mintues for mary, called Nature boy to pick exercise 1) flutter kicks, did a lot, I lost count.  then Speedy called freddie mercurys

Finish with stargazers.
21 PAX with 4 FNGs:  nature boy, lazarus, gus, teachers pet, moon pie (FNG), renfroe, chaperone, t swift, sleep number, tree hugger, speedy, u rock, stumpy (FNG),  nickelback, grapo, luther (FNG), schrute (FNG), standard deviation, grimace, thundercat, mamas boy
YHC was really encouraged today during the pre-ruck gloom when Bootheel and I had opportunity to get to know one another better.  We were both lamenting some of the needs surrounding both of our work with the youth in Memphis, and at the end of the ruck time, he reminded me of James 1:2 – ” consider it pure joy my bothers when you face trials of many kinds, because you know that the testing of your faith produces perseverance”
YHC has been in a bit of a dry spell spiritually, where I have felt sometimes overwhelmed by demands of fatherhood, work, relationship with the M, stresses from family and church, etc, etc.

This verse reminded me that these trials and dry spells produce perseverance, which when the next verse reminds us that when perseverance finishes its work, it leads to maturity and FAITH.
I was so thankful for this group of men who show up together, encourage one another and help pull each other through difficult things (be they workouts, rucks, growrucks, or spiritual trying times).
This is so much more than a workout men!  thankful for you all!