Variety is the Spice of Life

THE SCENE: Low 60s, and overcast.  There was some sort of witchcraft at play in Cordova this morning, causing the flags to dance and flap, that had Slots most perplexed. Rain is coming, but we wouldn’t allow it to start, until we were done.

SSH 25x IC, Imperial Walkers 15x IC, Arm Circles 20x forward IC, Arm Circles 20x backward IC
YHC explained at the start that we would be doing a slight variation of the merkin mile, and the change was that there was no mile, just merkins.

Merkins 50x OYO  (quick mosey to far side of parking lot, to shake out the arms)

Circle of Fire: Everyone holds high plank, and go around the circle doing 1 merkin each, then around the circle and everyone does 2 merkins, etc. (We made it up to round 8, for a total of 36 merkins, and ~5 min of holding high plank)

Mosey up to playground, and partner up. Partner 1 does 10 Travolta merkins, while Partner 2 did AMRAP swerkins, and switch. We did 2 rounds.

Mosey back to shovel flag for 11s. Diamond merkins and Wide merkins, with 50 yard run between each set. 1 Diamond/10 Wide, 2 D/ 9 W, 3 D/8 W, all the way up to 10 D/1 W.

Merkins 25x OYO, quick mosey to shake out shoulders, Merkins 25x OYO

At this point, we had 60 seconds left. I gave Gun Show the option of one more set of merkins, or mystery exercise behind door B. He chose door B, and was rewarded with two 50 yard sprints.

No time, too many merkins.
8 PAX: Lochte (QIC), Speedy (AOQ), Gun Show, Gomer, Slots, Tremor, Lager, Big Green (FNG)
Attack your weaknesses. Whether at F3 workouts, work, or at home, we tend to identify things that we struggle with, and try to stay away from them.  Do the opposite. Take every opportunity you are given to improve in those areas. At the end of the day, it will make you a more well-rounded person, with fewer “holes in your game.”
Tremor is a merkin machine! The rest of us were bitching having trouble just holding plank by the end of round 7, but he could have gone around to at least 12.

In his last time to post at the Annex, Slots had asked for some variety in his workout, so I hope 6 different types of merkins was sufficient to satisfy this request.

In a shocking twist ending, fit for an M. Night Shyamalan movie, the Ghost Flag was plundered at the end of today’s festivities. Congratulations to District 5  Wolfpack  Arcadia for scrounging up 5 PAX to raid the ‘Dova.
AOlympics at Mothership tomorrow, Slots on Q. Who will win the Gold!?

The Ruins Bacon Run

THE SCENE: The weather was great 65°F, clear, still very dark, hint of Bacon in the air
F3 WELCOME & DISCLAIMER:  I’m not a professional, push yourself but don’t hurt yourself

  • Slow mosey to the Beale St Landing
  • SSH IC x30
  • Daisy Pickers IC x10
  • Michael Phelps IC x10
  • Little Baby Arm Circles IC x10 both directions

We are doing BACON stations.  Five Exercises 10 reps each (today is 10-10)

  • First Station
    • Burpees
    • Alternating Shoulder Taps
    • Catalina Wine Mixers
    • Overhead Clap
    • Nipple Scrapper Merkins
  • Backwards run up the landing hill
  • Forward run down
    • Lunges till all in
  • Second Station
    • Repeat 1st BACON
  • Backwards run up the landing hill
  • Forward Run down
    • Lunges or  Plank till all in
    • Mosey to Monkey bars
  • Third Station
    • Back Plank (45 count)
    • Absolution
    • Carolina Dry Docks
    • Overhand Pull-ups
    • Newton’s Cradle
      • All Gore till all in
  • Forward run 50yards
  • Backward run 50 yards
  • Mosey to parking lot at bottom of Stairs
  • Fourth Station
    • Bonnie Blairs
    • Apple Turnover
    • Crab Humpers
    • One Leg Deadlift
    • No Surrenders
  • Mosey to Endex


  • Boat/Canoe IC
  • American Hammer IC
  • Cockroach Redemption IC
  • OutLaws IC
  • Never Cross Dolly (AKA Hello Dolly Lama) IC

7 PAX, Havarti, Blackhawk, Slots, MIB, Altar Boy, Teachers Pet, Dawson (QIC)

The theme of the workout is “Be the Bacon” a well received F3 idea, that one should be the guy that gets things done, with a good appealing attitude.  I also spoke that sometimes things don’t turn out perfect, (ie setting your oven on fire, smoking out the downstairs of your house trying to cook bacon at 4am).  But you gotta make the best of it.

It was great having Slots here good luck to him and safe travels on the upcoming move!  Thanks for the PAX for finishing the last Mary exercise, I’ve been a stickler to stop when the my 5:45 alarm went off.  But like someone said we were still done by 5:46, so we just used that last minute well.  Finalizing things like that, I sometimes struggle with, thanks for support!

Slots is on Q for AOlyminpics at Mothership on Saturday.

Arcwolftrict 5



SSH x20 IC
Daisy Pickers x15 IC
Hillbillies x16 IC
Arm Circles x10 IC (each direction)

F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 6 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: 4 tied (1)
Set 3: Burpees/WWI Situps.  Winner: Speaker (9)
Set 4: Mountain Climbers/Squats.  Winners: 6 tied (1)
Set 5: Werkins/Monkey Humpers.  Winners: 8 tied (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 9 tied (1)

Final Scores:
Oscar and Runner-Up: 15
Speaker: 16
Innuendo and Slots: 17
Captain Obvious: 19
Choker: 20
Black Diamond and Elvis: 21

Flutter Kicks x15 IC

9 PAX:  Black Diamond, Captain Obvious, Choker (QIC), Elvis (FNG), Innuendo, Oscar, Runner-Up, Slots, Speaker

Set a stretch goal.  Write it down.

Three stops left on my Q Passport tour.  Golf is coming your way!

Sign up for Shield Lock.  Then sign up to help #PlantTupelo.  

Gobbler World Tour

Gobbler is an F3 Pittsburgh PAX and an active duty Army officer.  The Army is moving him to Washington State, but this HIM is doing it the F3 way, stopping at as many F3 regions as he can fit in during the journey.  Today we were honored to host him in Memphis as part of the #GobblerWorldTour.

Part of his self-appointed duties on this trip were to settle a little BBQ dispute between us and Kansas City.  Tomb Raider met him for dinner last night at Central BBQ; however, in a moment of epic fail, TR allowed Gobbler to order the brisket.  WHAT ARE YOU EVEN DOING, TOMB RAIDER?  If we lose to that KC garbage, I’m personally blaming Tomb Raider for not ensuring that ribs were consumed.

Anyway, this morning we had a workout Q’d by Gobbler himself.  Here’s what we did.  

Welcomed & disclaimed


Bend and Reach x7 IC
Don Quixotes x7 IC 
Spider Dogs x15 IC
SSH x20 IC 

30 minute AMRAP – Complete as many rounds of the following as possible:

10 Hand Release Merkins
20 Sumo Squats
30 Rowers
Run a 1/4ish mile lap around the senior center

Mosey back to the flag for Mary

Dirty Dog x50 IC each leg

19 PAX:  Alamo, Bailout, Birds Are Real, Bookworm, Caveman, Choker, Gobbler (QIC), Hot N Ready, Lipton, Lockermate, Mardi Gras, Mudpants, Photoshop, Slots, Snookie, Soulja Boy, Soybean, Tomb Raider, UPS

GrowRucks are awesome; if you haven’t been to one, make plans to do so.  If you have, do another.  Grab a few PAX and make a road trip out of it.  Nothing builds bonds like a good CSAUP.

Gobbler’s M must be a saint.

Check out Soybean’s post-workout Pick Up The Six interview!

Sign up for Shield Lock.  Also sign up to help #PlantTupelo.


THE SCENE: Beautiful Fall morning 70 F with star bright clear skys!!  Ahhhhhh!

F3 WELCOME & DISCLAIMER  PAX were welcomed with F3 Principles and disclaimed as per standard.  

25  4 count SSH IC, 10 4 Count Slow Daisy Pickers, 10 4 Count Arm Circles & Reverse


R is for Run – Welcome Merkin Mile. PAX ran ~9 minute mile pace west on Neshoba stopping every quarter mile (25 OYO Merkins, Jump Squats, Carolina Dry Docks) and back to the Pavilion. (1 mile with exercise 10:43) Encouragement from Come Fly With Me (Classic Sinatra), Thunderstruck (AC/DC), Eye of the Tiger (Survivor)

E is for Elevens – Bonnie Blair Jump Lunges, Bear crawl  ~10 yards to Pavilion for Dips & Mosey Back for another round.  Encouragement from Happy (Pharrell Williams), Born in USA (Springsteen) – Mosey to the District 5

S is for Smurf Jacks – 25 IC 4 count Smurfs accompanied by Roxxanne (Police)

P is for Pickle Pounders – 15 IC 4 count Pounders

EC is for Escalating Cut Flips AMRAP 2 minutes for music completion, BigBoys/Merkins: 5/5, 6/6, 7/7, 8/8 …

T is for RESPECT (Aretha Franklin) Alternating Shoulder Taps to the beat with Merkins at ever repeat of “Respect” or “Just A Little Bit”  (2 minutes plank endurance) 

Mary was Dealers choice:   RW 15 – 4 count LBC, Captain O – 4 Count Flutter Kicks, Slots Two Rounds Red/Yellow/Green Lights, Stretch it Out, Mix it up with 15 IC 4 count Diamond Merkins, Chuck Cheese – Finished off with Box Cutters and Make the Box.

11 PAX – Woody, Land Line, Shag, Slots, Captain Obvious, Pronto Pup, Chucky Cheese, Black Diamond, Swipe Right, Oscar, Rainbow Warrior


Honor God in all you do every day, Learn something, Have fun.  That is what I told my kids as a coach when they were younger.  Here is something further:  Fear the Lord – Beginning of Wisdom but don’t be afraid or worry about this world; Have Faith – Rejoice and give praise in all circumstances; Love God with all your heart, soul and mind and Love your neighbor as yourself.  That is what I see all the time in F3.

Prayers for Adoption process being completed, for Health Issues, for Parenting Mercies and Praise for being able to get out of bed each day.

Putting yourself on the line for your F3 Brothers is a great experience.  But it is just a start and it has to translate to the rest of your life.  It’s too easy to get either complacent or comfortable.  I have to say I’m 54 and got lost in my every day struggle.  Get yourself out of your personal divot. Make a difference.  You will get more back than you put in to it.

Captain O will be guest AOQ for a bit while Chucky is off gallivanting.  See mumble chatter but there are upcoming opportunities for Sat at Mothership for 2.0’s and Rucktober Fest coming up.


THE SCENE: 73 degrees. Much mumblechatter. I forgot the speaker.
F3 WELCOME & DISCLAIMER Given at least 4 times.

  • SSH ICx10
  • Merkins ICx10
  • Squats ICx10
  • Plankjacks ICx10
  • Arm Circles forward ICx10
  • Arm Circles reverse ICx10
  • Imperial Walkers ICx10

MOBY MILE!! Played the song Flowers (AKA Bring Sally Up) by Moby 4 times on a 1 mile course. After each run, YHC would call a workout until All In. Our route consisted of:

  • 1/5 mile run
  • BSU Dips
  • 1/5 mile run
  • BSU Squats (YHC had his phone stolen at this point by Gun Show)
  • 1/5 mile run
  • BSU Merkins
  • 1/5 mile run
  • BSU Partner Situps (halfway down on “Bring Sally down)
  • 1/5 mile run

Mosey to playground


  • Sidewinders for approximately 3 minutes
  • Leg Tucks OYOx5
  • Flutter Kicks ICx50
  • Flutter Kicks ICx20
  • Flutter Kicks ICx10

17 PAX. 16 PAX (0 FNGs) Lochte, Cheese Steak, Granola, Choker, OJ, DHL, Speedy, Bail Out, Tremor, The Dude, Slots, Upgrade, Gun Show, Photoshop, Gomer, Grimace (Q)
Change requires change. Being gone for 10 weeks required some adjustment to how I interacted with my 2 year old. He used to love being thrown into the air, but after I got back, he was pretty hesitant about it since he hadn’t done that in 10 weeks. He used to love piggy back rides, but didn’t want that after I go back. It was new for him again.

When change happens, a HIM won’t remain static; he will adjust what needs to be adjusted within him to adapt to his environment, whether that is physically, emotionally, or spiritually. Be malleable.
The Annex is not known for being able to count well. No KOTB this time.
Speedy is on Q Friday. There’s a 2.0 thing on Saturday that Bail Out seems to be in charge of.

District 5 Triathlon

THE SCENE:  With IronPax going on at Blazing Saddle on Wednesdays for the last 4 weeks, I have not been able to post at Arcadia all month. So my new Wolf Pack shirt has just been sitting in the drawer for weeks, waiting for this day, to be unleashed! Glad it was (relatively) cool this morning, as the moisture wicking properties of said shirt leave much to be desired.

SSH 25x IC, Imperial Walkers 15x IC, Hillbillies 15x IC, Daisy Pickers 10x IC, Arm Circles 20x (front & back) IC, Merkins 10x IC
Individual Medley: Have 90 seconds to complete each round of exercises. If you finish early, you get to rest until next round starts. Add one rep to each of the exercises which each successive round.

First Round: 5 merkins, 5 squats, 5 BBSU, 5 burpees.  We made it through 12/12/12/12 round, then did a quick 200 yd mosey, to let everyone catch their breath.

C-L-I-M-B:  Down and back jog after each round.

1 Crown Pleaser, 2 Lt. Dans, 3 Imperial Squat Walkers, 4 Merkins, 5 Bobby Hurleys

2 C/4 L/6 I/8 M/10 B,  3 C/ 6 L/ 9 I/ 12 M/15 B,  4 C/8 L/12 I/16 M/20 B.

Reached the top of the mountain! But still had to go back down.  3/6/9/12/15, 2/4/6/8/10, 1/2/3/4/5.

25x IC Freddie Mercury  (2 sets)
12 PAX: Lochte (QIC), Slots, Captain Obvious, Chuck E Cheese, Gun Show, Gomer, Pig Wig, Landline, Black Diamond, Rainout, Innuendo, Oscar
I caught myself and my wife sitting on complete opposite sides of the room on Saturday night, each scrolling through our phones, paying no attention to each other. Challenge everyone to take some time each day to unplug, be it from your phone, tv, etc., and be present with whoever is most important to you in your life (M, 2.0s, parents, siblings).
By my count, we did 236 merkins today (counting the one at the bottom of each burpee, and the one in each crowd pleaser), and 276 squats (counting the ones in Lt Dans, Imp Squat Walkers, & Bobby Hurleys).

Try Individual Medley OYO, and let me know how many rounds you make it through, until you do not finish before the buzzer.

The Ghost Flag was here today, because reasons.
AOQ passed from Slots to Chuck E Cheese today.


THE SCENE: 69°. Nice. I peddled up in the midst of a few WolfPAX enjoying a private Gloom Horn concert by the maestro Billy Blanks. As I engaged my kickstand and joined the pack, the last remaining notes of this impromptu recital filled the air (mental note: if BB invites me to dinner on a Tuesday night, politely decline. Judging by the smell of the GH, the Blanks household apparently elects to indulge in a meal of burnt hair and cabbage instead of the traditional American Taco Tuesday feast).


– SSH IC x 15
– Plank Jacks IC x 15
– Seal Jacks IC x 15
– Chilly Jacks IC x 15

THA-THANG: We moseyed to the “BIG FIELD” behind the school and prepared to participate in Lobocides. Google it. Four lines of cones were strategically placed +/- 25 yards apart. We did seven rounds of suicides, with a different Mode of Transportation (MOT) each round. Each time the WolfPAX crossed the starting line, they performed that round’s exercise (obviously).

Round 1: 5 Burpees (MOT = run)
Round 2: 10 BBS (MOT = backwards run)
Round 3: 15 Merkins (MOT = carioca)
Round 4: 20 Bonnie Blairs (MOT = run)
Round 5: 15 Shoulder Taps (MOT = backwards run)
Round 6: 10 Groiners (MOT = carioca)
Round 7: 5 Burpees (MOT = run) NO TIME. THERE’S NEVER ANY TIME.

MARY: 5 Burpees, because we didn’t finish the last round of Lobocides.

COUNT-OFF & NAME-O-RAMA: An actual #BakersDozen of Wild Wolves: Hot-n-Ready, Charles Eduardo Cheese, Ike, Shoelaces, Shag (yeah, baby), Black Diamond, Landline, Willam Blanks, Stretch Armstrong, Slots, Oscar, Blart, Cpt. Obvious (QIC)

CIRCLE OF TRUST/BOM: Life is 10% what happens to me and 90% of how I react to it.” – The homie Charles “In Charge” Swindoll

MOLESKIN: We did our work on the “BIG FIELD” today, which had apparently been lined for soccer notasport by one of the Riverdale Elementary School kindergarten classes, underscoring the fact that no one cares about the sport. Shout out to Landline for posting this morning. He was the only member of the WolfPAX that left BC to go pick up his M and newborn from the hospital. Tell us again why you fartsacked. Slots brought pumpkin spice cold brew ladydrink for coffeeteria. Thankfully, he had announced earlier that Chuck E. Cheese would be taking over as AOQ next week. What a tragic mistake to make on his last day in power. His legacy will forever be tarnished.

ANNOUNCEMENTS: Plant Tupelo, if you want. Also, Slots is quitting F3 to move to [redacted] to begin training to lead the resurrection of the NWO Wolfpack. Look for him to begin making appearances on WWE’s Monday Night Raw in Q1 of 2020.

The Cycle at Arcadia

THE SCENE: First day of Fall; last week of the Cubs’ 2019 season. I arrived early to put my kickball bases on the large field near the school. I totally forgot about the actual baseball field. The field was bone dry. 


Short mosey to the baseball field, circled up in shallow right. 

SSH x20; Daisy Pickers x10; Windmill x10; Imperial Walker x15

Stationary 11s with burpees and merkins – everyone loved it. Zero complaints.


The Cycle:
The PAX split into 4 teams of 3, each team started at a certain base.

Home: 10 burpees, bear crawl to 1st base
1B: AMRAP sqauts, lunge walk to 2nd once relieved by Home group
2B: AMRAP big boy sit-ups, broad jump to 3rd once relieved
3B: AMRAP merkins, sprint home once relieved

After one full revolution, it was trivia time:

Name one of 6 players who have hit for the cycle in 2019.
Chuck E. Cheese answered correctly (Cavan Biggio). Penalty avoided. Other correct answers were Jorge Polanco, Shohei Ohtani, Jake Bauers, Trea Turner, and Jonathan Villar.

Rinse and Repeat! 

After our second full revolution, we moseyed to the ditch for some dips. One set of 15, then one set of 10. Lots of chatter about the contents of the ditch. Captain Obvious assured the PAX that Germantown filtered all of their ditch water. Laettner insisted it was sewage. YHC pondered that it could be overflow from the out-of-commission bathrooms nearby. We’ll never know.

One more trivia question: Which MLB has hit the most cycles? The Pittsburgh Pirates! No one guessed it, so we did 10 burpees.

Back to the shovel flag!

Flutter kicks x50; Hello Dolly x20; Rosalita x20

12 PAX, no FNGs: 

YHC shared an illustration from The Coddling of the American Mind. We should raise our children to be raging fires, who feed off of the winds of adversity, not candles that are distinguished with the smallest breeze. Become durable men who raise durable men.

Tupelo launches this Saturday. Join them one Saturday for support!

The Arcadian Trail

Done… As YHC ran in at 5:30

15 Daisy Pickers IC
20 Arm Circles IC
15 Imperial Walkers IC

Arcadia Trail Merkin Mile
25 Merkins
Run Arcadia Trail
25 Merkins
Run Arcadia Trail
25 Merkins
Run Arcadia Trail
25 Merkins

Mosey to District 5 and Partner up for Dora
50 Burpees
100 Overhead Presses w/ CMUs
200 BBS
300 Squats

Court Sprints x3

25 LBCs IC
15 American Hammers IC
15 Flutter Kicks IC

6 PAX (No FNGs)

Exodus 17. Moses had to raise his hands for the Israelites to win the battle. He grew weary and let his hands down. Aaron and Hur came alongside him and held Moses’ hands up and Israelites won.

What opportunities do we have to lift our brothers hands up? And when we are weary can we ask for help?

Had an unexpected detour on my route to Arcadia and had to stop by a gas station… I couldn’t risk the parks department  leaving the bathroom open. Luckily everyone was properly disclaimed as I ran from the parking lot….. GHOST FLAG… It’s still at Arcadia.

VAPE Sept 12