Sneak Attack

THE SCENE: Gloom was ironically Gloomy, but YHC was undeterred although it seems many others were. Misty but balmy 41°.


Oh yeahhhh.  They knew it, but I still said it. SSH x 12 IC, Daisy Pickers x 7 IC, SSH x 12 IC, Windmills x 7 IC

Partners, 1 runs up hill and circuit around playground (discovered new path gor Speedy to use) while other partner works to complete:

  • Burpees x 50
  • Overhead Claps x 100
  • Merkins x 150
  • Bobby Hurleys x 200
  • SSH x 250


  • Am Hammer x 19 IC
  • Freddy Mercury x 19 IC
  • Guantanamo x 2 circuits
  • Red-Yellow-Green light x 2 min

4 PAX, 0 FNG: Speedy (AOQ), Photoshop (QIC), Boba Fett, Interweb

Like Pearl Harbor, we can become complacent and not on guard. The enemy can sneak attack us and cause a little to a lot of damage. Be on alert, prepare for battle and look after your brothers. Do not become complacent or lazy.

1 Peter 5:8‭-‬10
Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings. And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast.

Prayers: Photoshop mom – upcoming hernia surgery, Coach Mac heart surgery 12/7 (Sparky’s dad)

I greatly appreciate Speedy’s enthusiasm no matter what, even if there are only a couple of PAX. Happy to have found a new path for use by the AOQ. Missed opportunity to get donut and coffee offered to police who patrolled through PL. Might have been able to EH. Maybe next time.

Whetstone Program:
Whetstone is the vertical relationship between men. Each whetstone relationship is made up of two men – a blade and a stone – where the blade’s life is sharpened against the experience of and input from the stone. Read more about it and how you can get involved here. If you want to participate as a blade or a stone, fill out this form.

When: 12/10/18 at 6:00PM
Who: Anyone (Family friendly)
Where: Starry Nights at Shelby Farms
What: We will Ruck Starry Nights at Shelby Farms, stopping for hot chocolate and s’mores. $5/person to get in.

Taxed Pax

THE SCENE: Chilly but Dry
F3 WELCOME & DISCLAIMER: Given, Metermaidism is spreading and the disclaimer was disclaimed 2 additional times. in cadence even.
All IC SSHx10, Daisey Pickers x 15, SSH x 10, High Knees x 15, SSH x 10, Windmills x 15, SSH x 10, Hillbillies x 15, SSH x 10

Mosey to HYC’s truck….. CMUS n Soypons awaited the eager pax! IC 25 CMU curls.

Make a Choice….. Keep CMU or Leave it. either way no worries.
YHC received a disturbing pone call last night. Mayor Strickland phoned after quiet hours and let it known that he heard about our little workout (greenmonster is suspected) and back taxes were due. There was something about a repeat of trashmagedon if the piper wasn’t paid.

DORA 123 was planned. Pax partnered up and circled up in the lot downhill from the Playground. CMU’s were optional. In Pairs pax took turns adding their reps to the total till complete. Some alternative tunes were provided.

  • 100 Carolina Dry Docks + adjusted tax = 150 total (partner sprinted to complete 3 box jumps) CMU for more elevation
  • 200 Freddie Mercurys 2=1 + adjusted tax = 250 total (partner  sprinted to complete 3 pull ups) CMU held out above chest
  • 300 squats + adjusted tax = 350 total (partner sprinted to complete 3 hand release merkins) CMU held

as groups finished they assisted adding their reps to groups till working at a taxed rate. 2 reps to cover 1 rep of other group.

Mosey to flag with CMUSs

Colt 45s, Usane Bolt 45s
7 pax Grimace, Roomba, Boba Fett, Bootheel, Photoshop, Speedy
Humble yourself, don’t take yourself too seriously you never know when you might wet the bed.
Seeing pax post in these chilly months always encourages HYC. Men’s breakfast was provided and it was good to pause and talk.
Photoshop is on Q for Friday. (its not going to be any warmer)

Taper Taper Taper

THE SCENE: Holy crap it was a nice morning. Warm, didn’t even need pants.

All IC 10xSSH, 15x Daisey Pickers (slow and reaching like they should be done), 10x SSH, 15 x Windmills, 10 x SSH, 15 x Hillbillies, 10 x SSH

Batwings – IC without dropping arms 20 Arm circles, hold, 20 in reverse, hold, 20 Seal Claps, hold, 20 Overhead Claps, hold. (the holds are great times to tell long drawn out stories)

5 Walking merkins OYO. On curb 1 = Staggered, normal, staggered on other side, normal.

Mosey around lot then up to pavilion.
The Pyramid is a set of exercises that typically increase in reps till the peak, then decrease.  set 1 =1,2,3 / Set 2 = 2,4,6 / Set 3 = 3,6,9 … Set 6 = 6,12,18 then back down till Set 1. Exercises in each set were

  • Pull Up
  • Hand release Merkin
  • Big Boy Sit Up

We got to 6 and paused for all pax then cut it short due to time.

Pax then paired up and completed 5 or 10 full extension pull ups. partners assisted if unable to pull up fully

IC 25 x Freddie Mercury, 20 x Hello Dolly’s, 10 OYO burpees, mosey back to flag
Grimace, Boba Fett, Third Wheel, Speedy
YHC has been humbled and challenged to be less focused on his own immediate woes. 2 young people i know are going through various cancer treatments and are using all their energy to give God the glory in amidst of their tribulations. They have challenged me to be mindful that the negative things that come our way aren’t always avoidable and have a reason. Find the reason.


CMU Mile

THE SCENE: Cold and crisp.
F3 WELCOME & DISCLAIMERAll were welcomed and disclaimed.

  • Overhead Arm Clap x15 IC
  • Daisy Pickers x20 IC
  • Merkins x8 IC
  • Forward Arm Circles x10 IC
  • Reverse Arm Circles x10 IC
  • Mosey

CMU Mile- Perform one initial exercise with the CMUs, and then mosey with said CMUs for 1/10th of a mile. At each 1/10th of a mile, PAX performed an exercise with the CMU. Our CMU mile only ended up being .75 of a mile due to time constraints, but the exercises performed were as follows:

  • Squat Press x 27 IC
  • Derkins x27 IC (feet were on the CMUs)
  • Elf on the Shelf x27 OYO (see F3 Exicon for description)
  • Hair Burner for 20 yards (see F3 Exicon for description)
  • Head, Shoulders, Knees, and Toes (Q sings while PAX move the CMU in front of them to the appropriate height). 3 rounds were sung.
  • Hot Potato x 27 OYO (see F3 Exicon for description)
  • Modified Mini Hair Burners x 27 (Pushed CMU across the path to opposite side in a bear crawl. That’s 1. Pull it back to the starting position in a reverse bear crawl. That’s 2.)
  • Colt 45s OYO (see F3 Exicon for description)
  • Rock-ee x 10 OYO (burpee with a CMU)

No time for MARY! The hot potato was our MARY.
5 PAX, 0 FNGs; Third Wheel, Boba Fett, Roomba, Speedy, Grimace
Discussed the biblical writing style of a chiasm, after the Greek letter X/Chi.  Looked at a chiasm in John 13:36-14:4.
Not sure discussing biblical writing techniques without everyone having scripture in front of them is the best idea. My workout was based on this concept even though we had to cut a few exercises out.

Also, to run a full CMU mile requires an additional 10-15 minutes than what I allotted. Exercises should be slightly shorter duration. That or everyone needs to run faster.
St. Jude Marathon this weekend.


THE SCENE: great morning temp wise.


4.15 miles 8:23 pace


1 speedy



APFT at the Annex – Fall ’18

THE SCENE: Cold and damp

Jogged a lap around the lot, did some slow-count merkins and some LBCs

The PAX did the Army Physical Fitness test today, with YHC and Grimace handling clipboard duties. The event consists of 2 minutes AMRAP sit-ups, 2 minutes AMRAP push-ups, and a timed 2 mile run. 

CLICK HERE for today’s results. Make sure you’re looking at the Fall18 Scores tab.


We tend to coast through life and deal with things as they come or when we have to. The High Impact Man is intentional about preparing for situations. Home school has been a challenge recently. I took my daughter out to dinner to talk about her place and responsibilities in our family and community, and it helped give her perspective that will hopefully impact her attitude. Time will tell. I should be taking those kinds of actions proactively, rather than reacting once a situation gets out of control. 

Shout-out to Grimace for administering time/scores so YHC could participate, and to the PAX for enduring a horrible 2 mile run. 

Thankful for CMUs

THE SCENE: Cool, crisp kind of morning. Perfect weather to lift CMUs.
F3 WELCOME & DISCLAIMER:All were welcomed and given the disclaimer of how unprofessional I am.


  • Overhead Arm Clap IC x20
  • 4 Count Merkins IC x10
  • Forward Arm Circles IC x10
  • Reverse Arm Circles IC x10
  • 4 Count Squat IC x 10
  • Mosey until Rooma was ready. 2nd disclaimer and welcome given to Roomba.

All were “suggested” to grab a CMU from Speedy’s truck. We moseyed about 1/4 mile carrying our CMUs until we reached the large assorted books outside the library. If you’ve never been to the Annex, this is a great location.

1 minute AMRAP exercises. All with CMUs.

  • Simple Curl
  • Overhead Press
  • Wall Sit Arm Extension Raise
  • Tricep Overhead Press
  • Squats
  • Step Ups
  • Lunges
  • Calf Raises

Completed this circuit twice with only a little moaning and groaning.

Mosey back to Start Point to begin Mary.


  • Leg climbers until Q called Recover
  • 4 Count LBC IC x20
  • 4 Count Pickle Pounders IC x10
  • 4 Count BBS IC x8 IOT end on time. Granola completed x10.

(note to self. Always end set with one or two less than Granola anticipates.)

7 PAX. 0 FNGs.  Roomba, Speedy, Potiphar, Rabbit, Boba Fett, Granola, Grimace
We read Psalm 52 and referenced other Psalms that talk about all of the bad things that happen, and yet throughout, the steadfast love of the Lord endures forever. From social media to relationships, it’s easy to see and focus on all of the negativity that surrounds us rather than the blessings we have. After discussing all of the evil men do, the psalmist ends saying, “I will thank you forever, because you have done it. I will wait for your name, for it is good, in the presence of the godly.”

Encouragement was given to the PAX to be thankful for the little things and discuss the positive things more than the negative.

You know Speedy is getting after it when he says “Good gracious” during the workout. Granola, in standard fashion, was shirtless. It was also good to see some new and familiar faces in the Gloom.
Work off your post-Thanksgiving regret, guilt, and calories this Friday at 0530. Speedy is on Q.

It Always Rains When I Q

THE SCENE:  The overnight rain turned to a drizzle and dissipated at 0525 leaving behind damp grass, hostile puddles, and a silent avenue of approach for potential enemies wanting to ambush us in the dark. What was a bustling election day parking lot on Tuesday had turned into a silent concrete slab awaiting the soft touch of gloves belonging to men who had come to do work. Also, Speedy forgot bananas.
F3 WELCOME & DISCLAIMER: 5 PAX were welcomed and disclaimed. Bandwagon showed up at 0540 and was given the disclaimer. Proclaimed the mission of F3, what the 3 F’s are, and the 5 components of each workout.


15 Overhead Arm Claps, 15 Arm Circles, 11 Daisy Pickers, 15 Imperial Walkers, 15 Squats, and a Mosey.


PAX paired off. One PAX would run approximately 200 meters out and back while the other PAX performed the exercises below. Once the runner returned, he would pick up from where his partner finished until all reps were completed. The first pair to finish helped the second pair to complete the last of their reps making the Monkey Humpers a little more tolerable. Original plan was to do 250 BBS, 200 Merkins, and 150 Monkey Humpers, but had to be adjusted.

  • 150 Carolina Dry Docks
  • 200 Squats
  • 150 Big Boy Sit-ups
  • 100 Merkins
  • 50 Monkey Humpers

Mosey to pavilion

25 “Inverkins” (that’s what I’m calling it, at least). PAX laid under a picnic table and pulled their chests up to the bottom side of the picnic table while their feet remained on the ground. It looked like an Up-Side-Down or Inverted Merkin.

No MARY as sit-ups were part of the main workout.
5 PAX. Speedy, Third Wheel, Boba Fett, Grimace. Bandwagon posted from 0540-0600.
Discussed our habits, time frame to develop them, and what scripture says about our habits. Boba Fett got a shout out for having fantastic F3 posting habits as he hasn’t missed a workout since he joined if I’m not mistaken. Respect!

AO Olympics tomorrow at the Mothership 0700.

Army Physical Fitness Test at The Annex on Tuesday for those who want to see how they shape up to Army Standards.

Men’s Breakfast

KOTB! Quiz on the mission and 5 Pillars of isl…… er… F3. Windbagged more than usual.

15xIC SSH, Arm Circles F+B, Overhead Claps, Hill Billys, Daisey Pickers, High Knees. Stretch OYO something that hurts. Mosey tour de parking lot. Sunrise was beautiful… anyone else notice that moon?
Charles Bronson (50 reps of ex, 100 yard sprint, then 10 yard bear crawl, mosey to start)

  • SSH
  • Merkins
  • Burpees
  • LBC
  • Jump Squat

Partnered up for some RoShamBurpees
5 PAX Grimace, Boba Fett, Pronto Pup, Third Wheel, Speedy
Matthew 7:5 Pastor suggested plank is your own judgmental predispositions.

Annexians got after it today! Good work Guys.

Hey…. go vote.

Dark Tennis Court Speed Work

THE SCENE: Crisp and clear morning — Speedy was bundled up.

F3 WELCOME & DISCLAIMER: Roused the PAX with an enthusiastic welcome and disclaimer.

Warmed up in all the right places

Tennis Court – our chosen AO within the AO

  • Round 1 – sprint sideline, low shuffle baseline around the perimeter of court X 4
  • Round 2 – 11’s (Merkins + Squat Jumps)
  • Round 3 – NFL Pro Agility between two tennis courts X 4
  • Round 4 – Broad jump length, crab walk baseline, duck walk length, bear crawl baseline X 2
  • Round 5 – Burpee ladder – start with 1 burpee on baseline, sprint to net, backpedal back to baseline…rinse and repeat increasing number of burpees performed each round by one

Dealers Choice:
1 – Boba Fett = 20 LBC’s OYO
2 – Grimace = Leg Climbers, 10 on each leg

5 PAX | No FNG’s

DRP = Daily Red Pill = A HIM’s deliberate daily commitment to accelerate his fitness, fellowship, and faith.

The older and more “routined” we become, the easier it is to coast on “auto-pilot.” YHC is reminded more and more that in order to grow and be the best version of myself for others, I must not rest on laurels of the past or think that my desired future will be carried on the wings of osmosis. I must be deliberate and do the hard thing to accelerate. Every. Day.


  • Speedy really doesn’t like the cold … but he furnished a A+ coffee/bananateria as usual! #AOQoftheyear
  • Poor Barney is stuck with an undersized Levee shirt–Under Armor apparently “Grinched” their Large by making it equivalent to a boy’s medium.
  • Boba Fett is a huge encouragement — he’s out there every time the dirty dova doors are open.
  • Grimace is another Annex pillar — he goes all out and he is super fit! Glad he’s on our team for AOlympics!

King of the BLUFF / AOlympics