Author Archive Fault Line

“In cadence….??!”

(written by Fault Line) So finally Homer gets his opportunity to Q for the very first time. He was scheduled a few weeks back but life got in the way with travel, etc. So here we go…group of veterans circle up which I’m sure made Homer feel good…so he calls time at 530 on the dot, basically says he’s the Q started running…after some coaxing, he finally exclaimed, “you can’t sue me…” as he mosey’d down the road. Disclaimer check!

Circled up in lower lot where it got real for the VQ (as it does with most first-timers) when he called the first exercise, SSH, IW, Merkins, Mountain Climbers. He made an honest attempt to count in sync with his movements but when we started and finished was a little vague. Anyway, we moved on.

After some suicide/exercise partner work near the main lot, we hit the rock pile then gazebo for some Good Mornings, Derkins, Overhead Press, Bent Rows. Split those up with a run to the playground where we did pull ups, dips and squats. Returned the rocks and made it back to launch.

Overall, great VQ by Homer. He took a little heckling but had a plan and executed the plan like a pro. Thanks to Puddin Pop for the takeout prayer. Upcoming Need for Speed race at Covenant Day October 12 and F3 Camp October 25th…look on the web for more info. Cheers!

Manic Monday

I get the text Sunday evening from PopTart, “You’re good right?” It’s happened to all of us, didn’t check the schedule…doh!! No worries, I got this. Upon showing up on a beautiful Monday morning, I didn’t recognize the guys were there, hence the “manic” feeling, uh oh, I better come up with something good…ha! Fortunately, I was inspired by a RockZero workout two weeks ago and I was pretty sure no one from that workout would be there….yes! Quick disclaimer and off we went.

Mosey around the school, circled up at the lower lot for a Mirepoix of SSH, IW and LSS. Add in some Merkins and Mountain Climbers…that’s a solid soup. I brought my cones with me so it appeared I was prepared, we mosey’d across the soccer fields (with lots of groaning and whining, not sure why) as I placed them approx 10 yards apart, then we ventured to the rock pile where it was quite dark which caused some anxiety about reaching down in the snake pit….no bites. Borrowed from Gummy at RockZero two weeks ago, 10 thrusters with rock, run to last cone and back, move up one cone, 10 thrusters, etc. until all 8 stations complete. Good stuff.

Followed that up with chest press, good mornings with rock, then returned them to the snake pit. Mosey’d to small track for some laps. P1 runs, P2 does called exercise, flapjack and so forth. Carolina Dry Docks, Jump Squats, LBC, Merkins, and Deep (LSS) Squats. Ventured to tables for similar format, P1 runs, P2 does Dips and Derkins at picnic tables. A couple quick sprints followed by some Freddie Mercury and that’s a wrap.

Great group today which always makes it easy on the QIC. A few veterans like TL, OT and McGee along with some new faces like Quill and Jazz Hands. If someone could please respond with one PAX I missed, my audio memo didn’t save and I’m missing one guy, he was 52 I believe, short hair, I apologize I can’t remember, my first time meeting him. Tulip pushed the pace. Squid (the only site Q present) kept it disciplined as always and took us out in prayer. Thanks for showing up. A reminder about the IronPax challenge on Wednesday at Waverly….which is also a reminder to venture out to new AO’s when you get a chance. Cheers!

Sandbags and Starfish

I’m sure I’ve used this title before….because I know I’ve used my sandbags and starfish before…ha! Great workout today with a strong group. After secretly dropping off my bags in the parking lot, I hurried back to the lot, gave a quick disclaimer and off we went.

Quick mosey to the center of the lacrosse field, circled up for COP which consisted of SSH, IW, LSS, Merkins and Mountain Climbers. Commence the starfish: 10 merkins in the middle, run to each corner of the field and complete the exercise; 10 jump squats, 10 Carolina dry-docks, 10 RDL (each leg), 25 LBC. Plank montage to completion. Mosey down to church for quick suicide sprint to three islands with 10 merkins before each. Mosey to benches for partner work: P1 does various dips, derkins, step-ups while P2 runs around lot, two full sets. My instructions got a little fuzzy there, we had a veteran group so most were on auto-pilot as this is a Kevlar staple.

Finally we mosey back to lot where my six newly taped bags awaited. We broke into four groups for Grinders. P1 does bag work on one end (chest press, overhead press, squats, curls, good-mornings), P2 does exercise at far end (jump squat, LBC, heels to heaven, Freddie Mercury, lunges), P3 runs between each, switching off with others…a favorite of mine because the group is always moving, mixing up the exercises for a full body/cardio workout.

Finally we snuck in two quick sprints en route back to launch….and done.

It was a great morning to be outside. A little bit of chatter, lots of hard work and pushing each other. Manziel shared the need for more PAX to goto F3 Peru later this year (or January), get in a week or so, do some hiking and help some people desparately in need.

We’re all thankful for all we have and think of those dealing with Hurricane Dorian on the NC coast and neighboring states. Thoughts for our F3 brethren running the BRR today and tomorrow, may they be safe and swift in the hot humid mountains. Thanks Squid for the takeout prayer.

TGI “muggy” F

Just a classic summer boot camp. I had to get myself psyched up for this Q knowing it’s been tougher to get up lately. That being said, I pulled into Covenant Day with a few minutes to spare and catch up with a few PAX before we began. A thorough disclaimer and off we went.

A quick stroll around campus to the basketball court which is now visible from the road since they cut down all the trees for some stupid reason. SSH and IW x20 Merkins x15 and Mtn Climbers x20 for a nice warm up to get the froth started.

Mosey’d off-campus across 51 for 7s up and down Reid Hall; Monkey Humpers at the bottom, Merkins at the top. Back across 51 to the rock pile. Overhead Press, Curls, Tricep Extensions x20 with a run down Pleasant Hill Dr. in between. All that through two cycles.

And with a few minutes to spare, we ventured back to the main church lot for a dash across the parking lots to the top of the hill then back with LBC x20 in between. We got two passes through before the mutiny began. So back to launch and done.

Again, nothing new and creative, old school bootcamp. Turkey Leg shared we got in 3.5 miles approx., not bad. It was hot and sticky. Thanks to Horsehead for the takout prayer. And thoughts and prayers to Orange Whip as he works out some health issues.

Case of the Mondays…

Pretty chilly morning and even some precip on the radar…yikes. Fortunately, we snuck in our workout before any legit rain came down. So a small group converged in the parking lot, I threw down the disclaimer and off we went.

A few PAX may have recognized I recycled a previous workout as we left campus to the Apartments down the street. Group 1 did the exercises: Derkins, Dips, Step Ups and Group 2 ran. After two times through, we left to the complex next door and did a Merkin Suicide with 5 streets, 10 Merkins each then return to home. That was fun!

Back to campus for some Mary/Run combo. LBC, Box Cutters, Flutter x 50 each, with a big lap around parking lot in between. Finished that with wall sit/air press x100.

Back to side lot for a quick “sprint” lap with Merkins, Carolina Dry Docks and Jump Squats x 15/20 than back up. Last we finished off with an out and back sprint plus 5 burpees on each end (only because McGee was present). Done.

All in all, a nice workout, 3.4 miles and a balance of chest, arms and core. Thanks to Poptart and Squid for the oppty to Q (since I haven’t been there). Thanks to Squid for the takeout prayer. Sign up for Joe Davis Run. Thoughts and prayers to Taco Stand’s family dealing with some medical results this week.

Miles & more…

As warned via tweet, I went into today focused on running after missing my run/workout yesterday, 13 Kevlar PAX were the beneficiaries of my guilt. So after a quick disclaimer and explanation of the workout, off we went. All stations flagged with two orange cones… the first at the top of long driveway was the LBC station (option to other ab work OYO) x50. Continue 1/3 mile down into parking lot was station two, curls with cinder blocks x20….then around the church near the lacrosse field was the last station for Merkins (again widearm, diamond variations welcome) x20. Then back around and keep going for 40+ minutes.

Worked out well with all classy veterans present, no one got lost or confused…just kept it going. Rhapsody led the group followed by Cage, Squid, Poptart and YHC. The large group was everyone else, must have been some quality banter since they stayed together. Horsehead kept them honest I’m sure. Slight mutiny at the end, half went back to launch, other half one more station to use all the time. Mileage ranged between 3.5 and 4.25…(4-5+ laps).

Announcements: Donations of shoes and warm weather clothes welcome for the F3 group gong to Peru…bring clothes to workouts for Witch Doctor or Tolkien (Fast Twitch / Hawks Nest) or DM Witch Doctor. Joe Davis run March 9th, signup now!

Thank you Squid for the takeout prayer.

Since the form isn’t working, PAX Included: Squid, Poptart, Rhapsody, Homer, Tackling Dummy, Puddin Pop, Spackler, Cage, Horsehead, Witch Doctor, Bananas, Fault Line (sorry I’m missing one, memo didn’t save).

Thanksgiving Remorse

With the anticipation of a few others wishing to offset their gluttony from the previous day; a small goup of 14 PAX including a couple converging workhorses from Joust (Header, Chin Music), our favorite South African (Boerewors), an FNG (Smartbomb) and our Nantan (Alf) joined us Kevlar regulars on this fine Friday 6am workout.

We moseyed out of the parking lot to jog around and warm up in the morning cool air giving a couple of stragglers (Semi-Gloss and Joker) time to find us. Circled up in the main quad for some SSH, IW, LSS, RDL x 25 and Merkins. After finding the field locked up tight I audibled to Reid Hall across 51 for a “tripod” run with merkins and squats on either side of the three pronged cul-de-sac. A short plank set and back over to campus, grab a lifting rock, overhead press, curls and chest press x 20 with a sprint in between sets, all that x2. Quickly back over to the main church for some partner work, P1 suicide sprints to 3 islands while P2 does merkins…ouch. Mosey back to launch/mini-track for F3 version of “Duck duck goose”. PAX circles up for various called Mary exercise by the one who sprints around the mini-track. Somehow, burpees entered the equation (thanks Rhapsody) along with a random cornucopia of exercises. We finished with a “Men’s Health get ripped in 10 days” special, I think it was called “rock the boat” or “wobble wobble”…another classic difficult core maneuver by Squid. And done. Solid workout overall, stuck to the basics and covered over a 5k of running…nice!

FNG Matt came out after being invited for the last 4 years…we settled on “Smartbomb” (named after the enemy-clearing weapon from the classic video game Defender…) after we learned of his Dairy Queen clearing gas bomb back in college (thanks OrangeWhip).

Great to see a couple faces from Joust this am, we will converge again later in December around Christmas. Thank you Squid for the takeout prayer. Enjoy the rest of your holiday weekend!!

“Time to Thrash!”

Cool enough this am to wear sleeves and hat. I chose my Rat Bones skateboarding beenie which led to an impromptu Bones Brigade / Powell Peralta / Santa Barbara conversation with Puddin Pop. Once Horesehead heard enough, the rally cry rang out, “Time to Thrash” at the 5:30am mark….so off we went.

Leaving to the lower lot, two stragglers were pulling in and caught up to us in time for COP warm up: SSH, IW, Romanian Deadlifts with Merkin variations OYO in between. We continued around the church to the lacrosse field where cones and cinder blocks awaited. As most know, 3-man Grinders are a favorite of mine. Two groups had four, fortunately I had 8 cinder blocks so no one got off easy. We changed exercises intermittently: merkins, squats, squat jumps, curls, overhead press, lunges and good mornings on either sides. Some of those combos required the cinder block to be carried between while others used it for the exercise. It didn’t take long to realize this may have been the wettest field ever…not sure why. We cut it a little short to avoid any real damage. Hopefully all the sunshine today sprang it back to shape (might need to audible next time). We left there for the tennis court hot-box for a quick circuit on the benches: dips, step-ups, derkins, 3 sets of 20 each. That was rough! Back to parking lot for a few quick sprints to stretch it out a bit, then mosey back launch for mary. Various PAX had a turn to choose an exercise with two highlights being Squid selecting something from his Mens Journal magazine collection. We called it the Rockette (but in a reverse crab walk pose…seriously); and Fletch introduced a very slow merkin that no one liked. Other choices were Flutter, LBC, Russian Twist, Freddie Mercury…maybe one more. So not to be called out by anyone, I added 10 merkins OYO to use our full alotted time.

Excellent morning, cool enough but warmed up quickly once we started moving. Thanks to everyone who showed up and thanks to Puddin Pop for the takeout prayer; thoughts and prayers to his friend who went into brain surgery today.

First “Fall Weather” Workout…Kevlar Style

Backblast provided by Fault Line on behalf of Bulldog.

Harley was scheduled but couldn’t make it so he must’ve recruited Bulldog last minute…great choice too, not his first rodeo. After what was some sort of disclaimer while we stood around disorganized in the parking lot enjoying the cooler weather, the first call rang out, “10 burpees OYO!”

We followed that up with SSH and IW and Diamond merkins then off we went to the lower parking lot for some partner work. Run opposite directions handslap merkins then back 10, 15, 20. Do it again but with Ace & Gary’s (squat jump with two hand slap at top…for real), 5, 10, 15. Lunge walk then jog back to workout area, where Bulldog had a cornucopia of exercise stations with equipment set up. Thunderstruck hits the bluetooth and the chime begins for 25 second intervals at each stations (there were a lot of every type, you can imagine).

We finished with quick mary session, P1 runs while P2 exercises, flip flop. Finally Bulldog pulled out the Eternal Flame circle merkin….what a classic. We ran long and didn’t do a formal count or name-o-rama; so thank you everyone who showed up, it was 18 at least. Thanks to Joker for the takeout prayer.

ANNOUNCEMENT:

Let them Soar 5k is November 10, 8am at Covenant Day, Matthews. Sign up under team name Speed for Need use the code TEFSOAR for $10 discount.

Goto www.letthemsoar5k.racesonline.com/register

Please email Gypsy at gypsyfit.f3@gmail.com if interested in pushing a Chariot. We desperately need some F3 volunteers so our presence is felt. This is for a great cause, The Exceptional Foundation…great time of year for a great race.

Code Brown

Received an email from the MIA Fault Line that he was looking for a Q.  My Site VQ was long overdue so decided to give it a woo.  Here’s what we did:

Warmup lap: left out of the parking lot, right onto the long driveway and went around the entire parking lot.  Stopped somewhere in the rain to circle up and:

  • SSH x 20
  • Hil billy x 17
  • Merkins x 20
  • Mountainclimber x 20
  • Burpess x 10

Mosey to the sheltered picnic tables behind the rock pile just in time for the rain to stop and temperature to rise 20 degrees.

Alabama Slammer (think this is what its called)

o    Grab a partner

o    P1 does 20 merkins while P2 does 20 squats

o    Switch

o    P2 does 20 merkins while P2 does 20 squats

o    Drop down to 19,18.17 -10

 

Mosey to Rock Pile

  • Everyone grabs their own lifting rock
  • 25 overhead press, 25 curls, 25 flutter presses then sprint to bus (40 yards)
  • 20 same thing
  • 15 same thing

Mosey over to track near parking lot

Reverse Indian Run (ended up being a bad idea with some major hot laps)

Mosey to parking lot and partner up

  • P1 runs lap around track, P2 does burpees – Flapjack
  • P1 runs lap around track, P2 does low slow squats – Flapjack
  • P1 runs lap around track, P2 does CDDs – Flapjack 15 same thing
  • 10 Burpees OYO

 

Mary

 

Moleskinny:

I think Pop Tart does an hour long Pre KB workout prior to every Kevlar workout while listening to 90s boy bands.  It was a weird site to see.

Fault Line – Missed you out there but thanks for choosing me as Q this week.

Be on the lookout for September 15th Paintball vs. SOB.

Great work today guys.

Christmas