THE SCENE:  50, slight breeze.

F3 WELCOME & DISCLAIMER:  Delivered in triplicate.


Squats x 10 IC
Daisy Pickers x 10 IC
Imperial Walkers x 10 IC
Arm Circles / Reverse Arm Circles x 10 IC (each)
SSH x 50 IC
Windmill x 10 IC


QIC brought a 60# sandbag and a 40# sandbag, courtesy of Shoestring.  One PAX performs specified number of reps of an exercise with a sandbag (he chooses weight) while the other PAX (sandbagless) perform AMRAP of an exercise.  Once PAX with sandbag finishes set, the next PAX takes his turn with the bag.  Round is over when each PAX has performed set with sandbag.  There were five PAX, so this was going to be a burner.

Round 1:  Burpees x 10 / Merkins AMRAP
Round 2:  Squats x 15 / Squats AMRAP
Round 3:  Curls x 20 / Carolina Dry Docks AMRAP
Round 4:  Alternating Lunge Jumps x 15 / Reverse Lunges AMRAP
Round 5:  Burpees x 10 / Merkins AMRAP


Flutterkicks x 25 IC
American Hammer x 25 IC
LBCs x 10 IC

COUNT-OFF & NAME-O-RAMA:  5 PAX (1 FNG) – Sonic, Speedy, Tremor, Toms (QIC), Bedbug (FNG)

CIRCLE OF TRUST/BOM:  If you want to get stronger, you have to lean into your weakness.  E.g., “How do I get better at pull-ups?”  “Do pull-ups.”

MOLESKIN:  Much mumblechatter.  At one point, Speedy understandably reached for the 40# bag, and Sonic observed and criticized him over to the 60#.  Sandbags are amazing.

ANNOUNCEMENTS:  Service Project on Saturday.  QSchool at Mothership on Saturday.

T.U.R.D.S at the Annex: Part Deuce

I was worried that we might have heat casualties as it was a balmy 24 degrees out, but luckily for us the wind chill brought it down to a much more pleasant 13.

Not a professional, know your limits, yada yada.

Gave my standard WOR for whenever FNGs or newish guys are in attendace.  I informed the PAX that the Warm-o-rama would consist of 6 exercises, each of which would be a set of 10 burpees.  However, a correct answer to a trivia question for each one would result in changing that burpee set to a more standard warmup exercise.

Question 1:  What is the mission of F3?  Correctly answered by Anklet or Pops (it was early and I’m old):  “To plant, grow, and serve small workout groups for the invigoration of male community leadership.”  Reward:  SSH x20

Questions 2-6:  Name one of the 5 core principles of F3. All were correctly answered by various members of the group.  Rewards:  Daisy Pickers x15, Windmills x15, Imperial Walkers x15, Arm Circles Forward x10, Arm Circles Reverse x10.

Inspired by the outstanding Cordova AO at Bert Turd Ferguson Park, this morning the PAX utilized the B.O.M.B.S framework with a different set of exercises.

Partner up. Perform following exercises until team total reaches amount stated below. Partner 1 performs the exercise while Partner 2 runs to the other side of the parking lot and back. Flapjack until complete, then move to next exercise.

T: Tony Hawk Burpees x50 (burpee with 360 degree spin during jump)
U: Upright Row (with coupons) x100
R: Ranger Merkins x150 (merkins with hands below ribcage)
D: Dan Taylors x200 (1 rep = 1 squat plus 1 lunge with each leg)
S: Smurf Jacks x250 (SSH in squat position)

Nolan Ryans x10 IC (each side)
Aww Yeahs x10 IC (each side)
Flutter Kicks x25 IC
1 Minute Plank

10 PAX: Anklet, Choker (Q), Grimace, Gus, Photoshop, Pops, Roomba, Sonic, Speedy, Tremor

When my 2.0 turned 13, we got her a smartphone.  We had parental controls in place and her social media access was severely limited, but in retrospect it was still too early.  Those devices have a way of turning users into zombies, and she was not immune to that effect.  My M and I have talked over the last few months about revisiting that decision, but it’s hard to take something away once you’ve given it.  She’s a great kid and very responsible, and we didn’t want to create an attitude problem.  But with my 2.1’s 13th birthday approaching, we knew there would be an expectation that she would be getting one, too.  So we decided to get ahead of the problem, bite the bullet, and dumbify the 2.0’s smartphone.

There was disappointment, but to my great relief there was no blowback or attitude problems.  On the contrary, my within 2 days my M found that 2.0 was much more talkative on the rides home from school.  Instead of silence and screen staring, there was unprompted discussion of her day.  2 days after that, 2.0 actually thanked me for the change, reporting that she felt happier and more connected.

If less time with a smartphone can have that effect, why am I spending so much time staring at my own phone?  My challenge to the PAX was to put our phones down when we get home from work.  Plug it in and forget about it, and plug yourself in to your family.  You’ll be happier and so will they.

TAPs to Grimace and his M on their adoption not working out.  God is good, and has a plan.
Dan Taylors and Smurf Jacks make running more not fun that it already is.
I’m coming for you, Nanner Flag.

QSource lunch today at Germantown Whole Foods, 11:30

Deck O pain mile @ annex

THE SCENE: warm n misty
F3 WELCOME & DISCLAIMER: disclaimed mid warmarama… Oops. 

20 ic ssh, 1 burpee, 15 ic windmills (paused @7 for disclaimer hope I don’t get sued) , 2 burpees, 15 ic hillbillies, 3 burpees

We hit trinity prior to the track for some extra scenery for a Deck O pain mile. Stopped about every 1/4 mile and flipped cards.

  • Spades / burpees
  • Hearts / BBSU
  • Clubs / Carolina dry docks
  • Diamonds / IC Freddie mercuries.
  • Face cards = 15/ aces = 20/ joker =50 dealers choice
  • 50 prisoner squats/ 60 dry docks/ 46 burpees/ 119 ic Freddie mercuries/ 69 BBSU

Woodpecker, cheesesteak, Grimace, cowbell, tremor, park bench, Speedy (qic)
Appreciate you guys.
We didn’t hit the burpees hard. I like cheesesteak idea of if it’s under 5reps add 10 to it. Good to see grimace back from the brink. Cheese, woodpecker, n park bench made the drive. Tremor’s first 530 bc. We always need more cowbell.

Dungeons and Derkins at the Ye Olde Annex

THE SCENE: Cold and dark as the Mines of Moria once the Fellowship entered, and just as still.


SSH IC x 20
Daisy Pickers IC x 20
Arm Circles IC Fwd x 20
Arm Circles IC Rev x 20
Hillbillies IC x 20

Meandering mosey on over to the Bert Ferguson Awning

We played a little session of Dungeons and Derkins, and I made the switch from Q to Derkin Master. Props to the M for the name! 
PAX were assigned the class called…PAX and were thrust immediately into a fight! Initiative was assigned and sometimes even remembered:
1) Slider (our Willy Loman from Birmingham!)
2) Speedy (AOQ)
3) Boba Fett
4) Third Wheel
5) Sonic
6) Photoshop
7) Park Bench (his first time at the Annex!)
8) YHC
Our brave and noble party squared off against a giant Bugbear!


How do you fight a Bugbear? With DeadBUGs and BEAR crawls! Fighting goes like this:

  • The PAX attack by all doing 10 deadbugs (on your six, raise opposite arms and legs alternatively, where one arm and leg up = 1 rep) and then bear crawling the length of a handrail outside the community center. This slight uphill climb is the same Photoshop subjected us to a few weeks prior, as most of the PAX well remembered.
  • After “All In”, one PAX (whoever’s turn it is), rolls a giant 6-sided die, numbered 1-6. The result is how much damage was done to the bugbear, who began the fight with 100HP.
  • Mosey on back to the start and deadbugs/ bear crawl again for the next strike!
  • Once all PAX get a turn, it’s the bugbear’s turn, and he hits us all for damage equal to the result of a nifty exercise dice.
  • PAX have a magic power: Once per workout, a PAX can reroll one die, one time, accepting the new result.

Round one recap: the PAX collectively did 34 Damage, leaving the bugbear with 66/100HP! The Bugbear hits us all with his mighty club for 1 Minute Wall Sit Damage!

We spend some of this round talking about bees.


Round two recap: the PAX are consistent warriors, collectively doing 33 Damage, leaving the bugbear with just 33HP Left! The Bugbear breathes fire on us, doing 20 Merkins of Damage!

We continue talking about swarms of bees and debate about the two planets we spotted in the southern sky, about which is Jupiter, and which is Venus.


Round three recap: Slider gets his first non-six roll of the fight and gets a one! He uses his magic power and gets…a one! PAX use their rolls and rerolls well, getting 4-6 points per roll. Finally, the bugbear has 8 points left, and Park Bench rolls a 5! With 3 HP left, and only YHC’s turn left (and no powers left) before the bugbear strikes again, YHC needs a 3 or higher…and gets a 6! Ain’t no kill like overkill! The Bugbear is crushed with 2 minutes to spare and there was much rejoicing! Mosey on back to the flag.

Total XP: 240 Deadbugs, about a 1/4mi. of Bearcrawling. LEVEL UP!

Just enough time for 10 Hello Dollies IC.

Slider (Willy Loman), Speedy (AOQ), Boba Fett, Third Wheel, Sonic, Photoshop, Park Bench, Roomba (QIC)

It is not Submission, Trust, or Obedience if you were going to do it anyway
A book I read a while back said that “God never commands anything that comes
easy to everyone”. The bible doesn’t say “Keep doing you.”
Submission to authority only happens when it’s something you don’t want to do.
The rest of the time, it’s just your will happen to fall in line with authority. It is no great act to not commit the same sins you never do (I have a 30-year streak on not killing people), but to resist the ones you realllly wanna do.
Likewise, trusting god only counts if you don’t know or don’t think things will
be okay. A positive attitude is great, but trust is only worth something when
your trust has no safety net.
These not only apply to god, but your families, government, and fellow humans.

Prayers for Physical Recoveries, Furloughed/Expecting Spouses, Slider’s work and return home to Birmingham.

On any given morning I really want to stay in the fartsack, but something is always the tipping excuse to go. Trying something dumb for Speedy’s GIFs, PLC, Signing a humourous flag featuring bananas. This morning, were I not already on Q, I’d be there for the mumblechatter alone. A nerd Q indeed. Talking about beekeeping and classes at the agricenter about them, astronomy, bedroom dice, critical fails, and a bunch of other things to keep each other motivated and entertained. 

We didn’t get a chance to use the sword I brought for a relay, but that will be left for Advanced Dungeons and Derkins next time.

Photoshop et. al. investigated a bunch of cars that accumulated in the west end of the parking lot while we were exercising. Turns out they were ROTC, meeting an army recruiter. Apparently, our form, flag, and callouts made them think we were actually army. I’m proud of us!

Missed Grimace this morning, hope he feels better.

Q source lunches are happing now at Whole Foods. Check the Preblast for times, and fill out the survey on Slack to help pick a time that works for the most people.

Crucible is coming up soon, and a “Basketsball Match” against someone named “Youcie Eff” is this Sunday. Equinox Challenge is underway. GO READ!

Go here for details:

Simple fun at the Annex

THE SCENE: a beautiful chilly gloom



SSH IC x30
Daisy Pickers IC x15
Mosey around the lot
SSH IC x30
Mosey around the lot

This is where it got FUN…
Bring Sally Up: In a plank position and when sally goes up, we jump, when sally goes down, we perform 1 merkin.  Essentially, burpees.
Mosey around the lot.
Bear crawl and Merkins every two parking spots. (rinse and repeat)
Broad jump and merkins every two parking spots. (rinse and repeat)
Sprint across the lot.
Mosey around the lot.
Squats!  Lots of SQUATS! 50-40-30-20-10 reps
Mosey around the lot.
Crab walk and merkins every two parking spots. (rinse and repeat)
Mosey to startex for Mary.

American Hammer IC x50
LBC’s IC x25
American Hammer IC x40
LBC’s IC x25
Flutter Kick IC x30
Mountain Climbers IC x50


6 pax (Speedy, Boba Fett, Roomba, Woodpecker, Grimace, Shoestring)

My daughters love a song by Andy Mineo about friends.  YHC reminded pax the importance of true friends and what it means to be a friend.  We need friends in our lives as well as being a true friend to others.  True High Impact Men are true friends!

LOVED being with the pax from the Annex.  Boba Fett gave me a look during BC that I think he cursed my children’s children.  All the pax had fun and mumblechatter was on point.  Plenty of midwife noises happening.

VAPE session tonight.
March 30th Crucible Challenge!!  Start conditioning TODAY!!

Losing is Winning

THE SCENE: 34˚ felt like 28˚ Crisp, clear Gloom. Sonic showed up at tail end of WoR so we fit a few more SSH to get him in the right mood.


Arm Circles x 20 IC, Rev Arm Circles x 20 IC, Daisy Pickers x 20 IC, SSH x20 IC + 10 more for Sonic.


Bear Crawl 1-2-3-2-1
Partner up. P1 does exercises towards goal, while P2 Bear Crawls 10yd up slight incline and then 10yd back down. If finish before ALL IN, start over on the 100 Merkins until all in.

  • 100 Merkins
  • 200 LBCs
  • 300 Squats
  • 200 Lunges, 1 is 1
  • 100 SSH

A few of us got to enjoy some Reward Merkins.

Freddy Mercury x 30 IC, Imperial Walkers x 30 IC (thanks Speedy)

6 PAX: Speedy (AOQ), Photoshop (QIC), Boba Fett, Roomba, Grimace, Sonic (IG)

“Losing is Winning”

Alabama recently lost to Clemson. Old Forest ‘lost’ to Levee in KotB. Losing stinks. Everybody wants to win.

Luke 9:23-25
Then he said to them all: “Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me. For whoever wants to save their life will LOSE it, but whoever LOSES their life for me, will SAVE it. What good is it for someone to gain the whole world, and yet LOSE or forfeit their very self?”

If we LOSE our life (deny self), then we WIN (gain eternity and the victory that Jesus already won).


  • Boba Fett: quick recovery for daughter’s jaw surgery
  • Third Wheel: knee issues, healing
  • Photoshop’s brother Mike had cyst removed, quick and good recovery. Also for Mike to join F3 in NC where he lives to help improve his health (physical and spiritual).

Grimace and Sonic are beasts on Merkins and LBCs, but Bear Crawls are truly the Great Equalizer, as everybody struggled with those.

Equinox Challenge: get it.
Volunteer service ideas for PAX to do for 2nd F and 3rd F

1-8-18 Never go Full Bronson

THE SCENE: Warm! Wet! but not actively raining!

20 IC SSH, 10 IC Arm Circles Forwards then Back, 15 IC Daisey Pickers, 15 IC Hillbillies. Mosey round the lot ….. then to starte………. who is that????? ITS someone else!!!!…… it’s ROOMBA. ….. Back to flag….. SSH while Roomba exits vehicle blabbering something electronic….. keys…. car locked…. late…. huh??? Unplugged Roomba while we SSH and gave disclaimer. Plugged in Roomba, got some SSH in. Little Mosey back to the startex. …. Wait… more headlights… another car…. sweet….. Annex game time… booty call or drug deal. (spoiler alert…. they were just working out… but we did say Goodmorning)
A little extra Bronson. It was more than 100 yards sprinting, and our end zone was enormous. (i think)

50 Reps of an exercise. Sprint to first set of cones, bear crawl to 2nd set of cones, mosey to star and hold plank or Al Gore till All In.

  • SSH
  • LBC
  • JUMP SQUATS (We all Jump on…. alright already we all…)
  • Merkins

20 IC Freddie Mercury,  RED GREEN YELLOW light…. We also explored flashing lights….. it was a great addition adding hello Dolly to the position… brutal
3. The Roomba, The Grimace, YHC Speedy

I had this filled out, but could not figure out how to change overwrite…. such a shame. Basically….. In Biblical times a king would typically rule his people and decide what was right and wrong. The king was god like and would make images (idols) of himself. God commanded his people to not make images or idols of God and they were not to even have a king or ruler. God had already made images of himself in humanity. God created man in his image and set us to rule his creation. We are images of God. Be Images of God

YHC is highly appreciative of all the pax that continually show up week after week. It makes me want to be better.
Discussed the Equinox challenge over PLC.  The ever changing Annex Achievement flag has been active for a week.

Bring Sally a Tire

THE SCENE: Little bit O’ spit, but not enough to make us stay under the pavilion.


All were welcomed and disclaimed, and then Roomba showed up, so he was also given an abbreviated disclaimer and welcome. Covered the mission of F3 and  stumbled through the 5 components of each workout.


  • Side Straddle Hops IC x 50
  • Imperial Walkers IC x 10
  • Windmill IC x 10
  • Squats IC x 10
  • Tappy Taps IC x 10
  • Mosey


Played Flowers (Bring Sally Up) by Moby. On “Bring Sally Up,” PAX moved the high plank position. On “Bring Sally Down,” PAX moved to the low Merkin position trying to keep chest and knees off the floor as long as possible. We were all at muscle failure halfway through 🙂

PAX took turns pulling seat belt straps that were connected to a chain, that was connected to a tire that had a CMU on it. While the lead PAX pulled the tire and CMU, the other PAX performed an Indian Run behind the lead PAX until he could no longer run and pull the tire. After each PAX went, we would perform an exercise. Those exercises were:

  • Side Straddle Hop IC x 20
  • Squats IC x 20
  • 10 Burpees OYO

After returning to our SP, we abandoned the CMU, but grabbed a 30 ft battle rope, and moseyed with the tire and battle rope to a hill. PAX took turns pulling the tire and battle rope up the hill while the other PAX did an exercise of the puller’s choice until the puller pulled the tire to him. Repeated this 8 times so each PAX got 2 pulls.


Bring Sally Up again, but with partner BBS. PAX interlocked feet across from their partner and on “Bring Sally Up,” PAX went up, and on “Bring Sally Down,” PAX went half way down.

4 PAX. Roomba, Sonic, Speedy, Grimace
Discussed the adoption process that my wife and I are going through, and the challenges we’re facing. Referenced James chapter 1 and how trials of various kinds produces perseverance, and perseverance, faith.
The Annex has a new flag. You should post so you can see it. It’s bananas.

Merkins all around (11-16-18)

Dark, early, and cold.

All welcomed; disclaimer given.

Abe Vigodas x15 IC
Arm circles x10 IC
Reverse arm circles x10 IC

Merkin Mile

Ascending curb crawl (bear crawl to curb, 1 incline merkin, crabwalk back to first curb, 2 derkins – repeat until up to 7 incline merkins)

Aiken Legs (20 squats, 20 box jumps, 20 lunges)

Aiken Arms (20 Carolina dry docks, 20 dips, 20 alternating shoulder taps, merkin wheel)

LBCs x20 IC

7 PAX (Gus, Speedy, Woodpecker, Grimace, Boba Fett, Third Wheel, Meter Maid (QIC)).  No FNGs.

YHC challenged the PAX to give their Ms a night off to do something fun.

Gus missed the Merkin Mile, but enjoyed the crabwalks.
Bananateria with coffee enjoyed by all.

A gross and a half for 2018

THE SCENE: Friday 12-28-18. Un-Seasonably Warm and Damp

18xIC SSH, Daisey Pickers, Hillbillies, armcircles, Mosey around lot and up to the pavillion.
YHC lost his Winkie and is having difficulty remembering what fun things  filled this morning.

To send off 2018 We participated in a modified Gross….. modified to 18 reps of 18 exercises. …. and I’m going off my memory here….. which is horrible even when its not 0530 hours.

  • Derkins
  • Box Jumps
  • Body Builders
  • Werkins
  • Squats
  • BBSU
  • Hand Release Merkins
  • Dips
  • IC Freddie Mercuries
  • Tempo Merkins (these hurt YHC who had to pause at 12)
  • Tempo Dips
  • Jump Squats
  • Burpees
  • Carolina Dry Docks
  • Monkey Humpers
  • Lunges (2 is 1)
  • Turkish Git Ups
  • Tempo Squats
  • bulleted
  • lists
  • are
  • handy. (yes they are bulleted list suggestion… yes they are)

That brought us to time
7 Pax Grimace, Billy Blanks, Third Wheel, and Welcoming FNG’s Monocle, Sonic, and Padre. Speedy on q
Pour yourself where you are needed or where you can make the most impact.