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: https://f3memphis.com/preblast-for-the-week-of-1-21-19

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.


Twas the Workout Before Christmas

THE SCENE: Cold. Drizzly. The faint smell of Speedy’s gloves filled the AO.

PAX were welcomed and disclaimed.


  • Side Straddle Hop IC x 20
  • Forward Arm Circles IC x 15
  • Reverse Arm Circles IC x 15
  • Imperial Walkers IC x 20
  • Mosey


10 OYO Burpees

Q read the following rendition of Twas the Night Before Christmas. PAX conducted workouts when exercises were mentioned in the poem. Exercises performed are in bold. PAX planked whenever the poem was being read and they were not performing another exercise.

Twas the weekend before Christmas, when all through the AO

Not a PAX was stirring, not even C-LO.

The burpees were finished in the parking lot with care

In hopes that St. Nicholas soon would be here

The PAX were planking all cold on the ground

While visions of 20 monkey humpers danced all around

And Speedy with his stinky gloves, and Boba Fett in his cap

Had just settled down with the PAX to do 20 plank jacks.

When out on the grass, there rose such a clatter

The PAX sprang from their plank to see what was the matter.

Away to the library books we flew like a flash

Sprinting vigorously, we completed the dash.

The concrete at the feet of the of winded PAX

Gave the luster of 20 in cadence smurf jacks

When, what to our wondering eyes should appear,

But Grimace and 8 tiny exercises so near.

A little old Q, so lively and quick,

I knew in a moment, this must be a trick.

More rapid than eagles his courses they came,

And he whistled and shouted and called them by name.

Now Big Boy Situps (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees

On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Randys (ICx20)

To the top of the playground, to the top of the wall

Now dash away, dash away, dash away all! (sprint to playground)

So up to the pavilion the PAX they flew

With a sleigh full of toys and Grimace, too.

And then, in a twinkling, I heard on the ground

The sound of feet as more mountain climbers (ICx10) came ‘round.

As we drew in our hand, and did 10 pickle pounds

Down the slide Grimace came with a bound

He was dressed all in red, from his head to his foot,

His clothes were all tarnished, in sweat and dirt.

A bundle of toys, he had brought on his back

He looked like a peddler just opening his pack.

His eyes, how they twinkled, his dimples how merry.

His cheeks were like roses, his nose like a cherry.

His droll little mouth was drawn up like a bow

And the beard of his chin was gone, oh no!

The stump of a pipe he held tight in his teeth

And the smoke it encircled his head like a wreath

He had a broad face and a little round belly

That shook when he laughed like a bowlful of jelly.

He was lean and mean, a right jolly old creature

And everyone laughed when they saw him,

he had the weirdest of features.

A wink of his eye and a twist of his head

Soon let me know, we had nothing to Dredd.

He spoke not a word, but went straight to work.

Laying out presents, then he turned with a jerk.

And laying a finger on his nose,

Giving a nod, up the slide he rose.

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle

But I heard him exclaim, as he drove out of sight


After completion of the poem, PAX played Dirty Santa/White Elephant. Once the present in the center was touched, it belonged to that PAX. Unfortunately, no PAX stole from anyone else, but all selected from the center. Once each PAX had their present, we read aloud what each exercise was to the group, and then performed each exercise. Presents and exercises were:

  • 50 Side Bends per side (hold bag at your side with straight arm, and use obliques to lift.
  • 125 Calf raises on a small piece of wood
  • 100 arm circles with 5 pound weights
  • 60 big boy situps with a SOYpond
  • 75 over head press with CMU

After PAX completed their exercise, 3 presents remained. The first present was a ruler. In the plank position, PAX held their hands 12 inches apart and performed 10 or 5 Merkins at the discretion of the Q. After each set of 10 or 5, PAX would move their hands in one inch until thumbs were touching in the center (Ranger Merkin). 45 Merkins total.

The penultimate present was a tire that each PAX threw over their head and over a swing set. We did this twice.

The last present was a basketball. We broke off into 4 teams. Each team took a side of the funnel ball goal (google funnel ball if you don’t know what it is). One PAX would shoot. If the ball came out their side, they got a point. Everyone else had to do 5 squats. First to 5 points wins. The penalty for missed shots was 10 squats for everyone. Rabbit and Boba Fett won with 5 points, followed by Grimace with 3, Speedy with 2, and Photoshop with 1 point.

No MARY, but core was worked throughout.
5 PAX (0 FNGS) Speedy, Photoshop, Rabbit, Boba Fett, Grimace
Stolen from Lipton’s Sunday sermon, we talked about kids having to wait for Christmas, and the excitement that builds up, waking up in the middle of the night in anticipation of Christmas.

Similarly, we talked about Mary and Joseph, as they were waiting for the baby to be born and for a place to stay.

We looked at Isaiah 40:31 – “But they who wait for the Lord shall renew their strength. They shall mount up with wings like eagles; they shall run and not be weary. They shall walk and not faint.”


Will definitely have to do the Funnelball/Basketball game again.

Annex will be closed Tuesday December 25th in recognition of Christmas.

gettin flippy with it!!!

THE SCENE: an intensely thick gloom hung over the drug infested dirty dova lot.

everyone was forewarned and consented to participate at their own risk

SSH x20, squats x20, arm circles x10 forward, 10 backwards, stretch on your own

short mosey to tour the parking lot- where actual contraband was located, well the leftovers at least.
Barney brought toys for a nice circuit workout.

5 PAX- 5 stations- 1 minute each station with 45 second rest between each station.

sled weighing 185lbs, tractor tire, battle rope, merkins, squats with a coupon.

each PAX worked each station until time was called then rotated.  after one round PAX took a cool down lap around the lot

then….. repeated  once more.

LBC’s were performed without stopping until 0615.  approximately 2 minutes.
5 PAX- boba fett, third wheel, grimace, speedy, barney on q
Ephesians 5:24,25 ” Now as the church submits to Christ, so also wives should submit to their husbands in everything. Husbands, love your wives, just as Christ loved the church and gave himself up for her. ”

PAX were challenged to look past the “wives submit” part of the passage and focused on the “Christ died for his bride” part.  As men we are told in scripture to die for our wives.  Dying to ourselves daily so that we can serve our spouse is what I believe to be the point of this passage.  Treat your wife in a way that pleases the Father NO MATTER HOW SHE TREATS YOU!!!  That is how you die to self.  Do the right thing and expect NOTHING in return because that is what Christ did for us.  Marriage is designed to make us more like Christ.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Subbed The Annex

THE SCENE: Tuesday 12-11 We have new lot lights!
F3 WELCOME & DISCLAIMER Given, and given

Windmills, Arm Circles, Daisey Pickers, Side Straddle Hops. All IC x 15.
Merkin Mile except with alternating squats and BBSU at each 1/4 mile

11s. Burpees and BBSU with a 75 Yard run in between.

Boba Fet, Third Wheel, Speedy