Slow Cooked PAX at the Annex

THE SCENE: Cool and clear, you only need a jacket if you weren’t about to get to work!


20 x SSH
20 x Imperial Walkers
40 x Arm Circles (20 forward, 20 reverse)
20 x Hillbillies
10 x Super slow Daisy Pickers (they call this foreshadowing)

Too often when we do high rep exercises, we do them very quickly, not extending our selves to the full positon, and not holding those positions (The S in BOMBS should stand for sloppy). Our muscles are engaged less than half the duration of the rep, letting gravity and inertia do some of the work for us. Doing exercises slowly forces constant muscle engagement, and allows for perfect form, and a more intense workout despite outward appearances. According to my eyeballing, thangs usually have about 500-700 reps in them. This workout only uses 150 (Excluding Warm-o-rama, wall sits and small moseys)! And so, to remedy this and to commemorate the start of slow cooker season (a chicken tortilla soup is in the crock as I write this), tha thang will be written in the form of a recipe! I’ve even included a long exposition paragraph at the beginning that doesn’t give you any instructions. You’re reading it now!

Slow Cooked PAX

Beautiful Nerds read Alt Text.


  • 10 PAX (1 of which is a QIC, 1 is a Kotter, and 1 AOQ. Some may be purple-ish imports from Texas, and that’s fine)
  • Soft Playground Flooring
  • Steps near something to hold onto for balance
  • A wall
  • A short loop of pavement
  • A playground with plenty of spots for inverted rows
  • A speaker with a slow bpm, but upbeat playlist featuring songs about slowing down.
  • Salty comments to taste


  1. Explain to PAX that slow is the name of the game and mosey to soft playground.
  2. Fire up the Playlist to set the mood. I begin with “Slow Ride” by Foghat.
  3. Subject PAX to Volt 45s. Volt 45s is a decontructed sit up, much in the vein of a Colt and Bolt 45. Start at 45° from the ground, and slowly bring the angle up to 90° and back down to 45° for 15 reps, then from 0° to 45° for 15 reps, then from 0° all the way up to 90° for 15 reps. The count is a very slow “UP…2…3…4…DOWN…2…3…<Rep #>” as 1 rep. 1 rep should take about 10 seconds.
  4. Stir the PAX by moseying them through the loop and ending up at the steps.
  5. Have PAX perform 20 slow calf raises, using the same count as the Volt 45s, making sure PAX raise as much as they can, and descend as slow as their ankles will allow. Hold the last few positions extra long.
  6. Mosey to wall for a Wall sit through a song of Q’s choosing. 1 minute ON, 30 seconds OFF, for the entirety of “Can’t Hurry Love” by Phil Collins in our case.
  7. Stir PAX again through the loop to the playground.
  8. Perform 20 Tempo merkins (slow 123 down, up on 4) and 20 Tempo Inverted Rows.
  9. Stir PAX again through the loop to the playground.
  10. Repeat Step 3’s Volt 45s, keeping an eye on the time so as to leave thyme for roseMARY and not overcook the PAX.
  11. Garnish at PLC with Nanners.

Welp, I left it on Volt 45 too long. No mary, but the PAX slow mosey’d back to startex at 6:15. Gotta let that meat rest at the end!

10 PAX – Gun show, Gomer, Speedy (AOQ) , Grimace,  Sonic, Tremor, Big Green, Iceberg, Standard Deviation (Welcome Back Kotter!), and Roomba (QIC)

Find the things that make you distinctive as a HIM in your family and community and do not compromise them. Introspection and Threat Detection are key in this.

I’m excited for the wind to be back at Ye Olde Annex! The sun gone done and left though, so I’m gonna have to get some head lamps before I feel comfortable running the mile loop (for a given level of feeling comfortable while running 😛 ). Everyone was a little skeptical about this slow idea at first (YHC included), but I was impressed at just how effective it could be. I’ve done Doracides that didn’t kill me this much the next day. Mumblechatter topics include: “Why are Roomba’s counting schemes always so complicated?” and “Where is Slots moving to, anyway?”. Props to the M for the inspiration.

This is Slots’s Last week before he goes to Jackson/ Louisville/ Nashville/ Kathmandu/ New Netherlands. He’ll be back at the Ruins Thursday, Qing Levee on Friday, and I think Mothership on Saturday. Say goodbye to the diceman.
We’re also still launching Tupelo. Get out there and show Birthplace how Graceland gets it done.

Winter had better be Coming at the Annex

THE SCENE:  The hottest, thickest dang morning ever. IIRC, the hottest day of the year to this point. If you or any of your loved ones know the wherabouts of the stupid wind, contact Robert Stack immediately.

F3 WELCOME & DISCLAIMER: Not shouted because Gun Show was afraid of my Dad voice. Delivered to Sonic a little later

SSH IC x 20 (because we have rules)
Arm Circles IC x20 Fwd, x20 Rev
Daisy Pickers IC x 20
Imperial Walkers IC x 20
Windmills IC x20

We mosey over to the east side of the parking lot near the 400m/quarter mile loop for the Sword Coast Relay. I had orginially planned on doing the Relay race that I did at the Morg, Marc Cohn style – in the middle of the pourin’ rain.  But I think I needed about 8 PAX total for that to work, so I defaulted to an older game.

The Game:

  • PAX Circle up and remember their spot in the order. We start with Gomer and go around the circle.
  • PAX #1 rolls a 12-sided Exercise die (I found the good one. Miss me with that yoga die). He then runs clockwise around the loop, bearing THE BATON (Which was a NERF Sword. NERF OR NOTHING!).
  • PAX do the exercise the die winds up being. Difficulty ranges from “Water Break” to “20 Burpees”.
  • Once All In, PAX #2 rolls and runs Counter Clockwise, getting the sword from the previous PAX.
  • Once All In, PAX #3 rolls and runs Clockwise, getting the sword from the previous PAX, and so on…
  • After you hand off the sword, finish your loop and return to the circle and recover until the next roll.

No Rerolling this morning (except when I got tired of side planks and made an executive decision). Also, as people keep trying to tell me, fall is at hand, so the sun rises later, so the loop was super scurry and dark. To help the brave pax navigate the treacherous running paths of Ye Olde Cordova, I taped a flashlight to the hilt of THE BATON. Gun show immediately noted it was a lightsaber now! Is this what it’s like to be out-nerded? I don’t like it! 42! CUCUMBERS ARE FRUITS! g=9.81m/s^2! There. Better. Good eye Gun Show. Proud of ye you temporary AOQICHIM.

B-B-But what of the PAX that are running in the dark without the lightsaber? That’s what the disclaimer is for.

5 of the 6 PAX in attendance already knew this game and DHL learned the rules at next-day-air speed! T-Claps Sir! Everything went smooth, no shenanigans, so clearly the problem last time was Speedy and Grimace, as usual. Sonic and Tremor always impress me by finding ways to fit in extra reps, joining in the exercise when they finished their lap instead of recovering.

Gomer Dropped the Sword at one point, resulting in…Nothing. Didn’t have a rule for that.. Next time, Gomer…next time. Back at the ranch the Die just kept landing on Tuck Jumps, side planks, and jump lunges, so the core and legs got some good work that morning.

At about 6AM, Sonic Irish Goodbye’d to get to school. Go bench press some kids, you hoodied beast.

About 24 die rolls were made, but not a single water break. The probability of such a thing is approximately…whack. Oh well. On to Mary

Flutterkicks IC x 10
4-count LBCs IC x 10
American Hammers IC x 10
4-count BBSU IC x 10

Gomer, Tremor, Sonic, DHL, Gun Show (Acting AOQ),  Roomba (QIC)

I had my first sermon to preach the weekend after this, so I gave the 45-second version: Just because you are technically allowed to do something with impunity, doesn’t mean you can be obnoxious about it. Whatever your faith, or creed, or vocation is, you should make it as approachable as possible, because stumbling blocks will make it harder for others to come to you and what you’re doing.

Prayers for DHL’s job search, for traveling PAX, and family health.

Gonna need to get some headlamps from the Hazard Frought – I mean…Harbor Freight if I’m gonna encourage more running. I think everyone would be fine, but I’d feel much better. Of course, the sun may rise later, but It’s still hot and thick as anything. GAWD, I am tired of summer and it’s death grip on September. Be Gone! Gun Show done good as AOQ in Speedy’s absense, and even snagged us a Ghost Flag! Glad the mere thought of a Roomba Q scared everyone off (which is surely what happened). Also, with Sonic out for Name o Rama, we improvised (our efforts were blessed by the crow):

Kids, Shine your tire sleds and don your weighted vests, because next Tuesday, the 24th, The Grimace Cometh. Evanescence and pain are going to have you seeing Purple and cursing the Hamburger Witch that borne him! Start Hydrating now.

F3 Memphis 2-Year Anniversary Celebration

It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.

At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:


We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.


We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).

Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.

Looking at my watch we still had 19-Minutes to go. Ugh!

Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.

The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.

All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.

Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.


Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:


Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

F3 Credo:

Leave no man behind, but leave no man where you find him.

Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.

Dolphin-The Task a person was born to do best.

Daffodil-The people-group each person was born to Serve.

D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.

Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!


Read Your Newsletter.


Prayers and praises were shared and lifted up by YHC.

Crossfit games tribute!

THE SCENE: Friday August 2nd, muggy and warm

Pax were disclaimed and warned

20 SSH, stretch on your own, then short mosey around the lot.
in honor of the Crossfit games that started on August 1 the PAX performed multiple benchmark workouts named after females.    Each workout was modified from the original due to lack of equipment.

Helen: Pax perfomed with a CMU 3 rounds of 12 pull ups, 21 CMU swings, and a 400 yard run each round.                  Pax rested for a 30 count

Fran:  reps 21-15-9 of CMU thrusters and bent over rows with the CMU  21 reps of both then 15 then 9.                      Pax rested for a 25 count

Nancy: 3 rounds of 15 over squats holding CMU then 400 yard run down the hill and back.     Pax rested for 25 count

Grace: 30 reps of ground to overhead with CMU, pax had to pick up the cmu from the ground then press over head each rep.

Insert information about any additional post-THANG work (if applicable).
12, Roomba, Lager, Sonic, Chyna, Tremor, Couch potato, paralegal, rosetta stone, meter maid, Jiminee, Speedy, Barney
Psalms 73:26 “My health may fail, and my spirit may grow weak, but God remains the strength of my heart; he is mine forever.”   Pax were encouraged to make sure their strength came from God and not by their own power.  Strength is needed to pour yourself out everyday at work then at home with the family.  You don’t want to give your family your leftovers from a busy day.  Strength in God helps you to be able to keep pouring out of yourself so that your family is happy and fulfilled by you.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wait… There isn’t any cake?

Nanner Nation. The Annex.

Chuck E. Cheese

Humid but nice morning. Little moisture on the ground but the mood was great. Many PAX looking forward to the promise of banana cake. If only they knew.

Did it. Two more PAX showed up. Did it again. One more PAX showed up. Did it again. Another PAX. Pretty sure Gun Show and Speedy took care of the last one.  Thanks for that.


  • SSH x 25
  • Arm Circles x 20
  • Reverse Arm Circles x 20

Failure to launch competition.

  • Hold bottom of squat for 10 seconds. Launch at 0 into a tuck jump. Back to bottom squat for another round until failure
  • TCLAPS to Rainbow Warrior, Tremor, and Couch Potato for having glutes of steel


urpees x 20

merican Hammers x 20

olan Ryan’s x 20


on alternating shoulder taps x 20

ussie snow angels x 20

atch me if you can x 3 rounds (10 pushups, partner backpedals, sprint to tag partner)

lligator Merkins x 20

urpees x 20  (Starting with the coupon in one hand by your side, drop down for a merkin (one hand raised up on the coupon). When coming up instead of jumping and clapping push the coupon to an overhead lock out. Bring it back down to your waist and switch hands – that’s 1.)

lf on the Shelf x 20

uicides – Ladder progression add one Merkin at each stop of suicide

No time.

Rainbow Warrior, Chyna, Sonic, Tremor, Couch Potato, Paralegal, Rosetta Stone, Speedy, Wannacry, Bailout, Gun Show, Chuck E. Cheese

As I am sure you know by now. There was never any cake. This is how life goes sometimes. Sometimes we show up expecting a sweet delicious prize, only to get something that kinda sucks. But cake, while tasting delicious and giving instant gratification, is bad for you. If we show up and do the hard things instead just enjoying the cake, it is better for us long term. In the same way, we have to pass on some of the instant gratification items of life, and focus on the truly beneficial things in life.

PAX were not happy about lack of tangible cake. Turns out acronyms don’t feed hungry men.


  • City Ruck Tour August 9th. Sign up.
  • August will start IronPAX training. Join #iron-pax-challenge on slack to learn more.

Smooth (skA)MRAPs at the (skA)nnex

THE SCENE:  Muggy, but not steaming (until we got to work).

F3 WELCOME & DISCLAIMER: Your Roomba is synced to the Atomic Clock. Started promptly at 5:30. Disclaimed like 4 Times Total. Some day I’ll actually get to meet the REAL Meter Maid.

SSH, Daisy Pickers, Imperial Walkers IC x 20
Arm Circles IC x 15 Forward, 15 backward

MICROSCOPIC mosey to a grassy bit near the track. PAX saw a whiteboard and Gun Show reminded me that he was promised NO MATH. We did AMRAPS. This was based on a routine the M came up with for FiA, based on a periodic table of excercise to target a different muscle group, and to challenge each group incrementally. I guinea pigged this  and workshopped it with her. Made some adjustments for this morning based on challenge level and whimsy. I call them smooth because the exercises sort of flow into each other (Supermans feel good and give you an excuse to collapse after Merkins, etc.).

And the soundtrack? It’s in the title, boyee. SKA!

AMRAPS Progress as follows, changing one or 2 things each round.

Round 1 Round 2 Round 3 Round 4 Round 5
Duration 5 Minutes 6 Minutes 7 Minutes 7 Minutes 5 Minutes
Rep Count/ Hold Time 10 Reps/Seconds 10 Reps/Seconds 15 Reps/Seconds 15 Reps/Seconds 15 Reps/Seconds
Exercise 1: Legs Squats Squats Squats Squat Jumps Squat Jumps
Exercise 2: Cardio SSH Mountain Climbers
(2 is 1)
Mountain Climbers
(2 is 1)
Mountain Climbers
(2 is 1)
Mountain Climbers
(2 is 1)
Exercise 3: Shoulder/Chest Merkins Merkins Merkins Merkins Merkins
Exercise 4: Back Superman Superman Superman Superman Ethan Hunt*
Exercise 5: Front LBCs LBCs Cross Planks Cross Planks Cross Planks
Run! Run to First Street Light Run to First Street Light Run to First Tree on Left (farther point) Run to First Tree on Left Run to First Tree on Left

An Ethan Hunt Is something YHC invented when trying to keep my arms out on a Superman, but kept losing balance. You extend your arms Forward and legs back like a Superman then move them to the sides and bring them back for one rep. Not sure why it’s an Ethan Hunt? Remember than one scene in Mission Impossible? You know the one…

No (But it is a good one), the one with the wire and the sweat drop…

Yeah! That! That’s why. It looks like that, but more sweat drops by this point.

The Mumblechatter was terrific and YHC had to take breaks from the laughter. We Gave Sonic and Tremor ribbing about them being so competitive with each other (These inhuman weirdos go for a sprint during the 20-counts that were betweent the last few rounds). Talking about celebrating Grimace’s First Q back by visiting different AOs that day. Sonic wants to do Karaoke of Come on Eileen. Paralegals are obviously Ghost Lawyers. The Reps and steady ramping up in difficulty was really felt later on, with lots of freely-offered information about what exercises everyone hates and how we have at a lot of misanthropic knees in the group. Gun Show just can’t stop knee-capping, even if it’s his own patellas…

Micro-mosey back to Startex for Mary. 

Flutterkicks IC x 10
American Hammers IC x 10

Gun Show , Tremor, Paralegal, Lager, Beetus, Sonic, Jiminy (FNG), Couch Potato (FNG),  Speedy (AOQ), Roomba (QIC)

Yesterday, I went to a Funeral for a man I didn’t know, but I knew from the speakers that he was such a pillar of his community and family and business that the room was a standing room affair. A few times it was said that others now have a large burden to bear now that his is gone. Freed to Lead also encourages HIM to be so integral in our communities that others aren’t sure what they’ll do without us. Let us strive to be that lynchpin and train up the next wave of men to be able to shoulder the burdens we’ll leave behind.

I Finally got to name some folks! The first guy was a fan of Cricket, hence Jiminy, and our second guy kept saying he was very active and hated sitting around, hence Couch Potato. Welcome guys. Hope you come back soon. I think that was Tremor that EH’d them. Good work, dude. I like the AMRAP model because it lets everyone go as hard as they can and self-regulate. I’m liking the new set of regulars. With it being Tiger Lily’s last day posting, I thought it was gonna be like 4 PAX total, but I’m really impressed with the turnout! Good PLC, talking about our preferences with Museums and TVs

F3 Memphis’s 2nd Birthday is 8/17 at the Mothership. Don’t know if it’s an official convergence, but it’s gonna be big. Will there be a dunk tank where you can dunk the Nantan? Not with that attitude, there won’t be.

Back to School Special ABC’s

THE SCENE: TN Tax Free weekend arrives to let us know the new school year is here! A cool breeze blew in with the back to school savings. It made for a 60º sunrise that has never before been seen in late July Gloom. It was SkyQ perfection! Long sleeves and sarong mandatory for PLC.
F3 WELCOME & DISCLAIMER: Disclaimed those in close proximity. Disclaimed those doing SSHs as they jumped out of their ride. Disclaimed people who appeared out of nowhere as we moseyed. I feel confident this was properly delivered.

YHQ started class when the school bell rang and 4 PAX were in place. But in true Grimace fashion, 40 SSHs later we had 8 PAX.

SSH IC x40
Arm Circles IC X10F then X 10B
Daisy Pickers IC SLOW AND AWESOME x10
Imperial walkers IC x15ish
Mosey around parking lot then off to the school house (Pavillion) for our A,B,C’s

A white board was waiting for the PAX giving them their classwork for today. Sets of exercises written on the board will be completed at Sites A, B, and C. Groaning from the PAX about starting school before Aug 1st, was promptly ignored because this is homeschool.

Site A

  • Squats x 25
  • Merkins x 15
  • Big Boy Sit-ups x 10
  • Burpees x 5
  • MOSEY To front door of Community Center

Site B

  • wall sit for 1 min
  • SSH x 20
  • Carolina Dry Docks x 15
  • MOSEY past glorious American flag pole to touch nanner flag
  • MOSEY Back to Playground

Site C

  • Inclined Pullups x 15
  • Mountain climbers x 15
  • Derkins x 15
  • box jump x5 (or Calf raises x30)


  • I have no idea how many times Sonic lapped us all… I’m guessing Twice. Average students scored between 3.5 or 4.5 on their ABCs. For all I know, Sonic is still running laps right now to get on the Principal’s List.

It was included on YHQ’s planner but the final bell rang before we got to it.
8 PAX (0 FNGs) Chuck-E-Cheese, Tremor, Chyna, Paralegal, Speedy, Beetus, Sonic, GunShow (QIC)
All organizations, groups, or systems need to continually check their own health. For men accountabillity is how we get better. Memphis needs us to be better men. We must find HIMs with whom we can establish trust relationships. Our health check  if we get out of line is a HIM who is there to push us back into a path of growth. I gave the example of cheating on my M. I’m not, but if I was I would hope I have a bond with this group of HIMs and they would feel comfortable calling me out for such an unhealthy behavior.
Expecting a rain that never arrived altered the wenkie a great deal. Would work better as a DORA to partner up – which thankfully the PAX did anyway. The whiteboard workout was a fun idea that, with some modifications, shall return soon!
The intercom must have been broken.

A VQ to Please the Crowd – The Crowd Pleaser

THE SCENE: 75ish degrees, nice weather


PAX were welcomed and disclaimed.

SSH x25 IC
Daisy pickers x10 IC
Windmills x10 IC
Arm circles x10 IC (each forward & reverse)
Imperial walkers x10 IC

Mosey from STARTEX to do merkin mile (25 merkins) and finish at the playground.
3 rounds of AMRAP at the playground.
1st round:
Five minutes of jump squats x15, leg tuck or leg raises x10, and breakdancer merkins
2nd round:
Five minutes of broad jump burpees x5, angle grinder x10 (2=1), and American hammer x10 (2=1)
3rd round:
Five minutes of jump lunges x10 (2=1), crowd pleaser 1(merkins):1(thrust feet forward & back) to 5:5, van goghda x10 (2=1)
Mosey back to ENDEX.

Heels to the heaven IC until 0615.

26 PAX: Tremor (QIC), El Bano, Ike, Slots, Chuck E Cheese, Paralegal, O Positive, Beetus, Gun Show, Iceberg, Sonic, ABBA, Roomba, O’Reilly, Choker, Lager, Billy Blanks, Shoestring, Bruce, Farmer, Gomer, Photoshop, Bailout, Chyna, Snookie, Speedy.

Make priorities. The top priorities should be the most important things in life. Do the top priorities first before other things. If we do the other things first, we won’t have time for the most important things. The analogy for that is like an empty jar and we fill it with golf balls until we cannot put any more golf balls. However, we still have some space in the jar for small pebbles until it’s full. After the pebbles, we can pour some sand to fill up the remaining space in the jar. The golf balls represent the most important things in life such as family, health and/or whatever it may be, it’s the top priorities. The pebbles represent the other important things, for example our house or car, and the sand represents the small things in life. If we pour the sand first into the jar then you won’t have space for the golf balls which is the most important things.




THE SCENE:   (scroll text and play some dramatic music while looking off into the dark void of space) When last we saw our faithful F3 PAX they had just been decimated by the Evil Lord Mudpants and his ability to dominate the Ultimate game. Weeks later the rebel PAX, led by Sonic Skywalker, have reassembled on a planet with a 100% humidity in an attempt to dethrone MUDPANTS as the ULTIMATE SITH LORD!

F3 WELCOME & DISCLAIMER:  Message delivered. “Help me Obiwan Kenobi you’re my only hope.” Or something like that.

WARM-O-RAMA: SSH IC x20 Clearly these PAX are here to storm into battle not warmorama so this time is mostly used to try and convince the PAX that YHQ hates Star Wars movies.

Imperial walkers IC x15 Abruptly ended to make sure the PAX understand that YHQ hates Star Wars prequels.

SSH IC x10 With a follow up about how low of an opinion YHQ holds of Star Wars movies.

Clearly the Pax are starting to receive the crucial message that YHQ does not love Star Wars.

Count off PAX into 2 uneven divisions of perfect unity… and hand them over to Gomer for a Storm Trooper cadence march to the battle field.

4 eight min quarters of Ultimate and a Halftime show for all the sad clowns in the park. With all the drops and scoring making our storm trooper PAX do public penalties of pain.

  • When the frisbee drops = penalty merkins or squats are performed (swap each quarter).
  • When your team scores = sprint to endzone and do 5 Aww Yeahs (loudly).
  • When your team is scored on = lunge walk to endzone and do 5 merkins (sadly).
  • Halftime show = 26 pax in the middle of the field, walking in a 50ft circle, doing imperial walkers IC, while half the PAX were singing the Imperial March. (generated audible laughs from the park walkers passing by) Then 10 burpees because there is always one act you hate in a halftime show.
  • A repeat of the message that YHQ didn’t like Star Wars was included in the Halftime ads and the PAX seem to believe that YHQ truly dislikes Star Wars.
  • 50 min into this massacre YHQ put a halt to Darth Mudpants and his Imperial troops slaughtering the Rebels (6-3 final but who’s counting). Yes, there were epic Mudpant’s sliding catches. Yes, there were amazing Sonic runouts.  Yes, there were flips and crashes and lots and lots of merkins and squats… but if you really want to know how much fun it was POST NEXT TIME and be a part of the epic saga of Darth Mudpants! (We really have to find a way to defeat him!)
  • Mosey back to Startex

Flutter kicks till all in and that was all the time we had.

26 PAX – (3 FNGs) Gomer, Heathen (FNG), Tremor, Photoshop, Drifter, Orange Julius, Potter, Rainbow Warrior, Boy Named Sue (FNG), Mudpants, Lager, Beetus, Dawson, Teacher’s Pet, Implants (FNG), Chyna, Pirtle, Paralegal, Latener, Hot-N-Ready, Ratio, Phat Pat, Speedy, Sonic, Ricky Bobby, GunShow (QIC).
The repetition of a message is useful to make us beleive something. By telling the PAX multiple times in one morning that I dislike parts of, or entire Star Wars movies, they started to believe YHQ was not a fan – even tho I am a huge fan of Star Wars. Just by repeating a similar message several times, the PAX started to beleive my message. Yet the most repeated phrase in the Bible (60+ times) is, “do not be afraid”. Everyday we know God wants us to trust in him and not worry.  We need to listen to the message of “do not be afraid” and truly apply it to our daily walk.
Need to take water down to the field next time… this workout/game in the heat really seems to sap folks. YHQ is still bad at calling cadence, but getting better and enjoying it.
Oh yeah Tiger Lilly moved… hopefully all his food and beverages were consumed.

And the CMU Champion Is…


Disclaimed. Welcomed. Gave F3 Mission and 5 components to each workout.


  • SSH IC X25
  • Imperial Walkers IC X25
  • Merkins IC X10
  • Overhead Arm Clap IC X10
  • Forward Arm Circles IC X10
  • Reverse Arm Circles IC X10
  • Colt 45 OYO
  • Overhead Press w/CMU IC X10



Rules: The CMU must remain above your head at all times. PAX could bend their arms above their head, but not to the extent that the coupon is behind, in front of, or resting on their head. The CMU cannot touch any other surface than one’s hands. If it touches anything other than the hands, that PAX loses. If the PAX fails to keep the CMU above his head, that PAX loses. The winner was the last PAX with the CMU above his head. Once out, PAX would continue with the exercises until the competition ended.


  • Squat IC X10
  • SSH IC X10
  • Flutter Kick IC X10


  • Wall Sit
  • Squat IC X???- At this point only Tremor and Beetus remained. With Beetus hardly sweating at this point, Tremor realized the inevitability of his defeat and lowered his CMU, allowing Beetus to walk away as the First F3 CMU Muscle Failure Competition Winner of the World!!!

PAX moseyed to playground with CMU and 50 pound bag.

PAX circled up around monkey bars with their CMUs. In a rotating fashion, one PAX would throw the 50 pound bag over the monkey bars twice while the rest completed Colt 45s. After all PAX completed 2 throws we repeated this exercises with CMU Merkins and Overhead Press.



Moving Dying Cockroach – PAX moved a distance of approximately 10 yards from the Dying Cockroach position across the rubber surface. Hands and feet were not allowed to touch (with the exception of repositioning slightly). We moved on our backs 10 yards down, and then 10 yards back.


Flutter Kicks IC X50

Mosey to flag

Toe Touches OYO X10 per side


7. Chyna, Tremor, Sonic, Beetus, Gun Show, Speedy, Grimace (on Q)


It’s easy to be cynical when things don’t go your way. Even when you have a good excuse to be cynical, snarky, or salty, how you perceive the challenge ahead of you makes all the difference. Don’t look at the obstacle, look at the challenge.
Moving Dying Cockroach may be a new favorite of mine. Will need to refine the instructions, but it’s an ab burner.

This was a tough workout mostly because we focused on back, shoulders, and abs – things we don’t hit as often.

Sonic on Q this Friday.