Author Archive OrangeWhip

No, you hang up

7 guys showed up this morning for Sparta – head lamps up, A51 royalty – Joker made a rare appearance,  Horse Head made a crack at me and Chin Music telling each other how great of a job we did on the Raintree hills on Tuesday (No, you hang up), disclaimer mumbled, and we were off…


My Thing


  • Run to parking lot – quick warmup and over to the Greenway


  • Run down Greenway to long wooden bridge and go into the neighborhood (Country Place Dr.) – run hill with 3 rest-merkins at each lampost on the left


  • Run through Downtown Matthews to Brakemans and do 4 corners (10 burpees at each corner)


  • Run to Freemont St – 2 laps up and back with 10 merkins at the top and bottom


  • Down to my house on Freemont where I had paver coupons waiting – 20 shoulder presses, 20 curls, 20 squats then run up the hill 3x


  • 50 chest presses and 50 shoulder presses, run up the hill with the paver.


  • Grab a drink from the cooler on my front porch (or as many as you can carry) then before you open it, sprint to McDowell St.  COT with Peak 51.

Total: 5.34 miles at a 9:19 pace with lots of stops in between.




Chin Music and Joker were at the top of the leader board and everyone else hung on close behind – lots of stops and starts which can put a lot on a man.


Horsehead has been recruiting hard for this site, and for good reason, it’s the balls. Seriously you can make it to Sportsplex, the Greenway, Crestdale Middle, Kevlar/Skunk site, downtown Matthews, etc. and it’s really well lit.

Lots of talking between sets, which Gypsy got pretty angry about. He doesn’t like idle time, but sometimes the girls just need to dish.


I brushed the pavers off last night before making them available to the PAX. I have a bad history with ants and termites in and on my coupons and I want to work on being more considerate.


We’ve been missing Madison who is the site Q, allegedly.




Pease pray for Tulip’s daughter who is in the hospital with an infection and pneumonia. She’s been in for a while and hopes are that she won’t need surgery.


SFN in downtown Matthews the weekend of Nov 10th (need volunteers)

Vibrating Alarm Clock

My FitBit band recently broke while playing basketball, leaving me with, well, only the middle “bit”. I use the vibrating alarm feature to wake me up so I don’t wake up the whole house.


It’s set to 3 times –  4:45am, 4:47am and 4:50am. There is a backup alarm on my phone set for 5am. With only the “bit” I had been putting the piece into my underwear at night and hoping that it would wake me up (where else would it stay close to my body?). This morning it didn’t and my back up phone alarm had to wake me. Either the feeling in my pants was too enjoyable to get up or I’m losing feeling down there – regardless, I’m excited that my new FitBit band is coming in the mail today. My wife is starting to get jealous.


The PAX enjoyed that story when I shared it this morning – also, for some reason no one would shake my hand at the end of the workout.


The Thingy…

7 of us took off and headed for the Library


Warmup – calf raises, lunges on stairs to library


Circle up on concrete bench and partner up  

P1 – Run around Library

P2- Dips, Derkins and Step ups

Run lap 2 together

Flapjack for lap 3

Round 2 – same thing but P2 does Situps, Incline Merkins and Step Ups.


4 Corners – .5 mile loop from Seaboard, down train tracks, back around to downtown Matthews

Round 1 – 5, 10, 15, 20 jump squats at each corner

Round 2 – run .5 mile loop, no stops


Increasing Merkins at each light post down to John St. – 10, 11, 12, 13, 14, 15 – real burn here.


Over to Freemont St – 10 power planks, 10 mtn. climbers at each light post (5 or 6 total) to stop sign.


Run over to Jefferson St. Loop 

P1 – Runs Loop

P2 – Lunges forward until P1 relieves him


Run over to Freemont St. through my garden – had log coupons in my front yard

Choose a heavy log – 20 shoulder presses, run up to the stop sign 3x.


Run to Greenway – on your own run through the greenway, through the wooden trail and meet up with Peak 51 at Matthews Elementary.


4.7 miles and we’re done. 




Lots of sweat and almost no talking today after we got done with the first 4 corners.


Animals were aplenty this morning as we ran into some deer, rabbit and a very recently dead squirrel.


The entire PAX was within 50  yards of each other this morning. We had a good pace and a lot of strength stops mixed in – getting 4.7 was pretty good all things considered but I hoped for 5 – next time for sure.


The Jefferson St. loop was not only a great hilly road but also has the oldest kiln in Mecklenburg County residing on it – it’s a huge piece of crap.


Thurston is changing jobs and moving to Durham soon – he’ll surely be doing F3 when he gets there but best wishes to him and his family. He’s been a regular for a while and we’ll definitely miss having him in A51.


Gypsy was touting a new SFN bike race – I was messing with my phone when he was talking so ask him for more details.


Check out the entire route we did on “Relive” which is an app that does an aerial view of the workout. I’ll try to post it to Twitter.


Sparta is turning into one of my favorite AOs and I can’t think of a better place to run – well-lit, small town, almost no traffic, hills a plenty.


After 4 days of running my nipples are turning into raw meat…between that and my vibrating alarm clock in my pants I’m pretty sure this post may get flagged.


Good work today fellas – awesome push on a muggy day.


Out – Whip

Details are hazy

I had a pretty bad run of not writing backblasts and my conscious has finally taken over. Typically I’d done them within a few hours but like anything, you start slacking a little then you start slacking a lot. Food, laziness, whatever your vice. I have many. Rhapsody has more.


Last Friday’s Kevlar was a good burn with a better group of guys that deserves to be published.


The Thingy – total mileage 3.4 miles


Aldi warmup – circle up, SSH, Merkins, Squats, etc.


Run to Downtown Matthews to back of Seaboard and do 4 corners (.5 mile loop)

Round 1 – Corner 1 – 20 Merkins, Corner 2 – 20 situps, Corner 3 – 20 Merkins, Corner 2 – 20 situps

Round 2  – Corner 1 – 10 burpees (do this at each corner)


Run back to campus – on Cov. Church Ln. – Sprint, Mosey, Sprint, Mosey, etc. between each telephone pole until we get to the rock pile.


Grab a lifting rock and 1 partner

P1 – Run 50 yards

P2 – Shoulder Press

300 total – Flapjack


P1 – Run 50 yards

P2 – Chest Press

200 total – Flapjack


P1 – Run 50 yards

P2 – Tri Extensions

150 total – Flapjack


Reverse run back to main lot –  alternating forward and reverse between the telephone poles.






Busch and Rhapsody talked endlessly – well anyone running with Busch talked endlessly. It took some serious running to wear them out a bit.


Drive By changed jobs and now spends his mornings with us – he always did in the summer as a teacher but it’s good to see him back in the rotation.


Christmas is becoming a Kevlar regular and was moving fast all morning.


I knew Cage had an injury earlier this year and as a Respectful mid-50 year old he always impresses me. He stayed with it even though we had a long run in.


Witch Doctor just got back from Italy and got engaged there – happy for him for the next stage in his life.


4 of us made it to Mancave – led by Busch after the workout.


Hobo Joe and the Greasy Spoon

6 guys showed up for the Madison themed AO that lets us visit the best sights, sounds and even smells of Downtown Matthews.


We encountered neighbors, bus stop people, pizza grease and even a hobo who we affectionately named “Homeless Guy”.


Very experienced, yet clever group so I did a disclaimer just to be sure I didn’t have to use my $1m umbrella policy on a Thursday. I’m saving it for something special – like a freak trampoline accident.


Headlamps up…


The Thang


Run to Brakeman’s coffee shop lot (corner one), and did a long lap over to W. Matthews St. and back up to downtown Matthews, ending back at Brakeman’s to show the route.


Round 1 – Corner 1 – Derkins (20), Corner 2 (Wide Arm), Corner 3 (Tight Grip), Corner 4 (Hand release or Diamond)


Round 2 – Corner 1 – Step ups (20), Corner 2 – Knee Tucks (20), Corner 3 – Sister MC (20), Corner 4 Cross Country Skier (20)


Pizza Peel 


Took the PAX on a hot lap around our next route and had to motion to the “Homeless Guy” sleeping in the alleyway. I typically yell “car!”, “curb!”, but things get awkward when you have to let the PAX know not to step on somebody. We realized why he chose this spot, the smell of warm pizza grease from Pizza Peel could nurse anyone to sleep. Unfortunately I had to change my plan due to the infringement.


Partner up – 20 hand slap sit ups, both run stairs, 15 hand slap sit ups – both run stairs, 10 hand slap situps – both run stains


Old Town Matthews 

Went to my house on Freemont St. where I had some coupons (pavers) lined up at the end of my driveway.

40 shoulder raises – run to the stop sign, 40 curls – run to the stop sign, 40 shoulder presses – run to stop sign



Ran down roughly 1 mile – we had 11 minutes to get back so we scrapped most of my plans and ended back to the top lot at 5:14 to meet up with Peak 51.




PAX was strong here all morning with 5.25 miles in 60 minutes with a lot of stops included. Everyone kept pace with Madison leading the charge.


We got into a discussion about Arena’s name and how Wabbit was perfect. HH suggested Warena? This could be the very rare case where we let Arena decide what he wants to be called after 3 name changes. Apparently he was first called some dirty calculator name (?) which made my mind wander for the rest of the workout. TI-69? AlegeBras? Hard Division? XXX? BOOBS (ya know – 80085)?

What the heck was it!?!?

HH texted me the night before to make sure I had incorporated stops for “puke breaks”, he didn’t need it though

Wild Turkey was a Site FNG and pushed hard – especially up the hills – which seemed like most of the workout.


Wild Turkey also stepped on a pot hole that spewed out Pizza Grease – we could smell it the entire time we were running the stairs.


Madison has signed up for every race in the South if you’re looking to get more involved in races. Not sure if he does strength days anymore but he at least looks as strong as I’ve seen him.


Gypsy mentioned something like he wasn’t able to post on Sunday. Slacker. His last day after many years at Windstream is tomorrow – changing his life one event at a time – congrats!


This was my second 5:15am Q in the past two days so tomorrow is going to hurt.

Not only the fact that I can walk here from my house but this AO literally has endless opportunities. As much as I love Meathead, I think it’ll be my new Thursday since summer Meathead typically turns into my hands looking like rotting meat.

Fault Line has the Q at Kevlar tomorrow and he always brings the heat – make sure to come out tomorrow at 5:30 at Christ Covenant Church. Considering to re-start the 5:15 kettle bell warmup at Kevlar – any takers?

Out- Orange Whip

Orange you glad you came?

I had 13 pavers left in my Suburban from a Q I did recently and decided to throw in 3 extra concrete blocks as a backup because the Matrix can get strangely crowded depending on the Monday. Got to the AO a few minutes early to set things up and prayed that I had at least 16 guys (so they could help bring all the pavers back to the car) and no more than that, because I didn’t have anything else for people to lift (save a 45lb kettlebell and a car seat).


Thankfully 16 came out this morning – a really good mix of guys from all over the place.


My weinke was long and distinguished so we had to move fast and a short warmup was in order…



The Thang


Run a bit, circle up, warmup in lower lot


At Lower Lot 

At one end behind the median do 10 merkins, reverse run to other median, 9 burpees, regular run to 1st median, 8 merkins, etc. down to 1


Mosey to playground and partner up

P1 – 10 pullups

P2 – runs to wall

P1 – runs to wall

P2  – 9 pull ups

….do this until you get to 1


3 rounds of legs with merkins

Round 1 – P1 – 20 jump shuffles (?) over bench, P2 20 merkins – flapjack and run around the median

Round 2 – P1 – Knee tuck jumps over bench, P2 – 20 merkins – flapjack and run the median

Round 3 – P1 – Sister Mary Catherine’s, P2 – 20 merkins – flapjack and run the median


Wall – grab a paver or concrete block


50 shoulder presses and run the track – x 3


Wall sit and shoulder raises in cadence


Get your partner and paver 

Double paver chest presses – 300 cumulative (Partner runs to last lightpost and back – flapjack)

Stack pavers – 40 burpee jump overs (Partner runs to last lightpost and back – flapjack)


Grab you paver and line them up at the first lightpost – 2 round suicide

  • sprint to second lightpost and back
  • grab your paver and run to 3rd lightpost and back


Waiter carry your pavers back – put them in the truck and then some mary.






That was a killer PAX this morning. Love seeing the variety of loud mouths, fast dudes, weird dudes, an FNG and one tranny (you know who you are). Hey, I’m not here to judge. Joke.


The big news of the day was that there was a new fence around the track – really people kept talking about it – like 5 times. It really threw Pop Tart off. He gets pissed when his AO gets screwed with. When they removed the logs he called it “the worst day of his life”. For many of you that day will be when they tell you that Bitcoin isn’t worth, well, anything.


Our FNG Akita Shavers (now known as Nair) from Okinawa came out and killed it. I was thoroughly impressed by how hard he pushed all morning with a big mix of running and strength stuff. He took a long time to name, especially with the PAX we had in attendance. I thought it would be a bidding war to claim this guy’s name because he had a pretty interesting story and a slightly risqué surname. I was happy with Nair at the end of the day. Not sure who came up with it.


Some of the resident runners used the track as a good race and I saw Purell, Rachel, Smokey, Alf, Chin Music and McGee at the front all morning (probably others too but it was dark out there). Pop Tart blew past me carrying his paver on the last suicide run so maybe all he needs is a little momentum.


Gummy graciously provided commentary on my Q all morning and gave subtle comments affirming or questioning what we were doing. He doubted we could do 300 chest presses but we did it! I knew you could do it big guy.


Good to see Tebow making his mark in A51 even though he lives up in NoDa. He’s been bringing some super young FNGs out to F3 which is awesome to see.


Rachel and Purell have been given a hard time lately as they seem inseparable. I was telling the guys last week that me and Rhapsody had to stop working out together a few years ago because we almost got our names changed to “Ace and Gary”. Don’t tell me I didn’t warn you two.


Gypsy said he’s posted at a new AO every Saturday for the past several months – this guy first posted at Kevlar about a year ago and had just given up smoking. Now he’s helping with Speed for Need (info below) and he posts every morning. He also helped Nair get acclimated today which was awesome.


Praise God that we are all able to meet every morning and do this. It’s a blessing that many don’t have. It also can be taken away tomorrow so cherish it each day.


Thanks to Squid and Pop Tart for letting me lead.


Here is Gypsy’s info on SFN training:

For any runners interested in getting some chariot pushing practice for this upcoming racing season: we will have 2 chariots at the 3/29 running AO, Sparta (Socrates Academy at 5:15am – Thursdays). For F3 members looking to push during an event, this posting will fulfill the “Received hands’on training with racing chair prior to scheduled race” requirement. To find out more go to: or post at Sparta on 3/29 at 5:15.



Blocks from my yard

I don’t usually leave my home turf of Kevlar on Friday mornings, but if I do, it’s going to be at Joust. Yeti graciously keeps me on the Q list and I never turn down the offer because going from any AO to Charlotte Christian is like going from a Jeep to a Land Rover LR4 – Header knows what I’m talking about.


Advised everyone to bring out their gloves, even though the temp was over 55 because I loaded some 12″x 12″ pavers into my trunk which would be the workout theme for the morning. Very light running day, but heavy on the reps.


The Thang

Grab a paver and start running.


Meet in the middle of the field for a warmup – Squat Press with Paver, SSH, Merkins, IW


Field work – all with PAVER

  • 50 shoulder presses, run 100 yards (and back), 50 shoulder presses, run 50 yards (and back), 50 shoulder presses – BURN!


  • Run to 20 yard line – 20 chest presses, Run to 40 yard line – 40 chest presses – Run to other 40 yard line – 40 chest presses – Run to far 20 yard line -20 chest presses – run back to end zone


  • Suicides (no paver) running to the 20, 40, 40, 20 and back


Catch me if you can – Partner 1 carries both pavers while walking around the track – Partner 2 does 3 burpees and catches partner 1 – all the way to the bleachers


Bleachers/Wall work

Round 1

  • P1 – Plank on wall
  • P2 – 20 merkins
  • Flapjack – 3x 

Round 2

  • P1 – Wall sit with paver held out in front (or overhead)
  • P2 – Louganis (20)
  • Flapjack – 3x

Round 3 (I think there was a round 3, or it’s just on my weinke)


Bleacher Runs – stack up pavers 2 high with your partner

Round 1

P1 – Runs bleachers

P2 – Jump shuffles on pavers  – Flapjack

Round 2 

P1 – Runs bleachers

P2 – Left, Middle, Right merkins on the pavers – Flapjack

Round 3

P1 – Runs bleachers

P2 – Burpee and jump over paver – Flapjack


Circle up (Meathead style) – Cadence count Curls, Tri-Extensions


Sprint – 400 meters – top time 1:15 (Dollywood)


To catch our breath we waiter carried our pavers back down the track, put the pavers back in my truck and did some ab work.




My wife made a path with some large square pavers in our yard a few years ago and after years of kids picking up pavers and putting them back, and using them for experiments smashing bugs and lizards, I decided to remove the old path – at about 10pm last night – and load them into my Suburban. Then I put a paver workout down on a weinke and the rest is history….


Dollywood made some comment about this not being Kevlar and to take it easy, but this group is always fast and strong. He was also in the lead all day and won the 400m run.


Chin Music has 4 or 5 different speeds. During the 400 he passed me, fell behind, and passed me again about 4 times. Once he figures out how to use his manual transmission right he won’t be stopped. Dude has turned into a machine the past year.


Stone Cold’s shoes kept coming untied during burpees – I hate it when that happens – always during burpees!!


I think Squid is part of a group of twins or triplets.  He’s on every Friday backblast that exists. I think he may have left at one point and ran over to Kevlar to make sure he made it to their backblast.


I partnered with Smokey and Stone Cold and they were both pushing through the burnout sets. I hate to use the word “old man strength” but dang, I’ll take some of that.


Yeti is the 29 year old guy that looks like he’s about 19 and can turn on the heat whenever he wants to. Also, he has a killer left foot as seen in the F3 soccer game – which somehow all of the soccer guys at F3 talked me into playing in because I like to run. They never told me that I needed to be a semi-professional soccer player.


Header – more good soccer  – is the nice guy who doesn’t act competitive but you know that he can flip the switch. He’s fast and was pushing hard all morning.


Funky Cold – I’ve worked out with him before but not on a regular basis. Dude is fast and strong.


No slouches today – the entire group stayed together all morning and it was a pleasure to lead the PAX.



No announcements, unless you want to start training for the Palmetto 200 which is tomorrow.


Until next time…

-Orange Whip

Why are your legs tired?

13 men had a seemingly un-eventful Valentine’s night because they decided to show up at 5:30 for a Kettlebell workout, many of them complaining that their legs were tired. Obviously this new generation is doing it all wrong, myself included.


The Thang


Warmup – Low Slow Deadlifts, SSH, 20 swings OYO


3 Rounds of: Louganis (10), Merkins (10), single arm swings (10 each) – we went to 15 Louganis and 15 merkins for round 2 but that didn’t fly

3 Rounds of: Upright Rows (10), Goblet Squats (10), Full Sit Ups


Burn out rounds:

Round 1: 5 Curls, 5 Shoulder Presses, 4 Curls, 4 Shoulder Presses, 3 Curls, etc.. down to 1

Round 2: Chest Presses + Louganis

Round 3: Deadlift + Upright rows

Round 4: Skull Crusher + Russian Twists



Rotate to the bell on your left:

If smaller bell – 10 snatches (each arm)

If larger bell – 10 lawn mowers (each arm)

Repeat twice….

Rotate back to your right

If smaller bell – 10 single arm shoulder presses (each arm)

If larger bell – 25 double arm shoulder presses

Repeat twice


Partner work 

P1 – Walks to from median to median with variation of bell carrys

P2 – Stays at first median for workout

(some of these are out of order or completely innacurate, can’t remember them all)

Round 1-

P1 – Waiter carry (2 bells)

P2 – Squats

Round 2

P1 – Suitcase carry (2 bells)

p2 – Mountain Climber

Round 3

P1 – Fast walk (1 bell)

P2 – Burpees

Round 4

P1 – Lunge walk (1 bell)

P2 – Merkins

Round 5

P1 – Lunge press (2 bells) fail

P2- Something

Round 6

P1 – Lunge swing (2 bells) fail

P2- Something else


Circle back up – 


Cadence – Russian Twists, Skull Crushers, Chest Presses, LBCs






Dang – I tried to memorize this workout for like an hour and couldn’t do it. Getting a KB workout down takes a lot more planning than a typical Q because there’s no running to take up time. Had my phone and a piece of paper sitting there to make sure I remembered everything. Also, I’m just really stupid so that doesn’t help.


Voodoo and High Tide went on a nice long pre-run. I saw two headlamps bobbing along a good distance off site when I was on my way to the school.


Hoover decided that his 230 frame isn’t heavy enough and wore a ruck pack, and then also swung a big-A kettlebell. Asphalt everywhere hates you. #asphaltlivesmatter #metoo


Lots of strong guys out there today. I didn’t really pay attention to who was killing it – I just know a lot of dudes were because they were ahead of me, especially on the partner work.


I’m no pro at KBs but keep pushing to use bigger weight – you can lift a lot more than you think.


Voodoo started questioning my music choice, and rightfully so – we started out with Kashmir (Zeppelin) which is almost a 9 minute song. Probably too long, I think High Tide said he blacked out during it, just like he used to back in ’75. After that things got back to normal. But High Tide was never the same.


Thanks to Witch Doctor and Voodoo for letting me Q. It was a lot of fun and always a pleasure to lead the best dudes in Charlotte before the sun rises.


Announcements – 


2/24 – Brolympics – Weddington HS 6am


Hoover – Need Qs at Rock Zero (Calvary at 7am) starting March 3rd – Ask Flipper, Boudevours or Hoover


Voodoo – Need Qs at Meathead – PM him for more info



Suicide Island

The lot filled up quickly with Kevlar regulars, some visitors and some F3 founding members in attendance. 13 joined what would be an offsite, slightly risky tour de downtown Matthews.


I gave my disclaimer letting everyone know that if I go down to not give me CPR and just let me die. Joker was having none of that and said he would welcome the chance of saving my life. Before things got too awkward, I increased the pace…


The Thang

Took the crew over to Aldi to christen the lot with sweat and celebrate their new building. If I had 25 cents on me I would have done some kind of shopping cart related warmup. Stupid expensive shopping carts. Quick warmup with IWs, Merkin/Mountain Climbers, SSH.


Gathered up and headed across Hwy 51. Looked like an easy cross at 5:35am but we all got stranded on the newly named “Suicide Island” due to the apparent Nascar race going on in Matthews this morning. Pop Tart suggested that we incorporate the island into our regular AO. Can’t wait for his next Q.


Went down Lois Dr. and had the PAX run their mile pace to the stop sign at Matthews Help Center – only Joker and Rhapsody seemed to know their mile pace. They set the tone early.


Station 1 – Railroad tracks

  • Increasing Sister Mary Catherine’s at each lampost (2, 4, 6….to 12)
  • 10 burpees while we waited for the PAX
  • Partner Up
    • P1 – Runs
    • P2 – Derkins, Dips, Toe Taps (Flap Jack with 5 hand slap merkins)
    • x3

Station 2 – Pizza Peel

  • Same Partners
    • P1 – Runs
    • P2 – Burpee jump ups onto wall
    • x3 


  • Cross Street and back at lamposts increasing Squat Jacks (2, 4, 6….t0 16)
  • Run back towards school with reverse run, shuffle
  • Cross road – even trickier this time

Station 3 – Hill – Called Exercise

  • Merkins – Sprint Up Hill
  • Derkins – Sprint Up Hill
  • Carolina Dry Docks – Bear Crawl up hill


Station 4 – Wall work

  • 10 donkey kicks – bear crawl to sidewalk – 5 merkins
  • 10 derkins on wall – bear crawl to sidewalk – 10 merkins
  • 20 thigh slappers – bear crawl to sidewalk – 10 merkins


Circle Up

Full sit ups, flutter, merkins and….done!




Nobody died crossing Hwy. 51 today. We’re now 2 for 2.


We went pretty far offsite so mad props to those not expecting to run and to Cage who is nursing a sore (maybe torn?) ligament.


Great push to stay together by everyone. Busch, Rhapsody and Joker all were flying this morning. I always think the 40 year olds will start getting slower some day but Busch and Joker keep getting faster. Cocaine must be a hell of a drug.


Thanks to those of you who hung back to help cross the road. We’re gonna have to find a better place to cross, or just stay at the school.


Horsehead made sure to remind everyone that you need to raise your hands in the air for true Sister Mary Catherines. Confession, most of us cheat on those if that is a requirement. Just don’t go smelling your armpits with your hands beforehand.


Good to see Christmas out, I’ve seen him before but not much at Kevlar. Sunshine posted without his crew of Covenant Day peeps so he’s now officially hooked.


Announcements – 

Brolympics later this month – don’t have the details but you can find them somewhere on the internet


Mancave – come out to fellowship with other F3 guys at Panera at the Arboretum right after the workout. No need to study beforehand but we’re reading the daily devotion on if you want to get more involved. All are welcome.


Cotton Whip

Honestly, last Friday was basically 3 weeks ago so this is gonna be short and sweet to recap a cold, heart pounding Kevlar.


Once again I got Cottontail’s e-mail wrong and he had no idea he was set to Q. I kind of knew this and planned out a workout just in case. If anyone needs to get a hold of Cottontail his e-mail is “”. Dumbest e-mail address ever. AmIright? Also just get on Twitter.


Quick disclaimer telling everyone to be safe and that I’ll now be carrying a phone on me at all times, also I gave everyone out my phone passcode. If you weren’t there you don’t get to know it.


The Thang

Long warmup run to new townhomes across from Fullwood.  Circle up – SSH, LSS, Merkins


Area 1

Run through neighborhood to Plantation Estates Rd. which is one of the smoothest and best lit roads you can find.

Run down the street and do 10 jump squats at each lampost. Partner up at the end

P1 – Reverse Run (watch out for Puddin Pop)

p2 – 3 burpees and catch

Horsehead led some Mary then we ran back to the home grounds doing 10 merkins at each lampost.


Area 2 – Rock Pile

We kept running right to the rock pile – grab a lifting rock

10 curls, 10 shoulder presses, 9 curls, 9 shoulder presses, 8….etc. (This was too easy so we moved to the field)


Area 3 – Field 

On your stomach – 10 merkins and AYG across

On your back – 9 sit ups and AYG across

On your stomach – 8 merkins and AYG across

On your back – 7 sit ups s and AYG across

On your stomach – 6 merkins and AYG across

On your back – 5 situps an AYG across

Done here…


Area 4 – Parking Lot

I stole this one from Prohibition from Monday – quick glance around telling me that no one was at Matrix, it was safe to use.

Partner 1 – Runs to end of lot and back

Partner 2 – (moving forward) Burpee Broad Jumps Forward – Partner 1 picks up where Partner 2 left off

“Flap Jack”

Partner 1- Runs to end of lot and back

Partner 2 – Bear Crawl (moving the line forward)

“Flap Jack”


Area 5 – Back to the main lot

On the wall –

  • Wall sit marches – bear crawl to sidewalk
  • Hands on the wall and down – reverse bear crawl to sidwalk
  • Circle up in the field – let the PAX finish up with Mary rotating in some of the young bloods




Kevlar is getting young fast and it’s good to get competitive out there with Sunshine, Archie and Hannie. They had a 4th guy come out a few weeks (FNG – Christopher Robbin) ago but Hannie let me know that he doesn’t have his license so he has to pick him up for F3. Is he even legal to post w/o a license?


Tackling Dummy was able to swiftly carry his 6’5″ frame to the front of the PAX all morning. He also didn’t cheat on pushups, something that I grade very very carefully.


Tebow showed up about 20 minutes late after looking for us everywhere. He wouldn’t have found us as we charted some new territory today.


Floor Slapper showed up on time. Something that I haven’t seen happen in quite some time.


Puddin Pop took Cottontail out hard during the reverse runs, and I mean worse case scenario reverse run situation. Cottontail  doing burpees and Puddin falls on him running in reverse. Luckily both men got up and kept moving.


Cotton Tail gets a chance to make up his Q next week.


Great work done by all – Aye!

Steam Room

It was calling for a 90% chance of rain this morning, we were pretty sure Simba wasn’t going to Q (since we haven’t seen him in over a year) and we’re starting to realize our Q list that we created 6 months ago is not really working anymore. Meanwhile we still get reprimanded from the old site Q (HH) making sure we know what we’re doing – have we ever let you down before?! Trust in the Fault Line and the Whip.


Instead of drudging through the rain, I decided to get there at 4:30 for some pre-work and grabbed a bunch of weights and took them over to the covered gazebo. Y’all don’t even know about the comforts that this AO affords.


Warm up

  • Run the back way around the church (fast/slow/fast/slow)
  • Indian Run around the loop
  • Circle up – SSH, IW, LSS
  • Run to light posts and do 10 merkins, 9, 8, 7 etc.




We all headed to the gazebo where we had 11 stations set up with a timer 30 secs on 10 sec switch stations. We got through this about 4 times.


Station 1 – 45lb bar – squat

Station 2 – chest press with 45lb plate

Station 3 – step ups with 25lb plate overhead

Station 4 – sit ups with 25 lb kettle bell

Station 5 – Merkins (variations)

Station 6 – Shoulder Press/Tri-Extention/Curl with 45lb plate

Station 7 – Lawn Mower, Snatch, Shoulder press with 45lb kettlebell

Station 8 – Derkins

Station 9 – Squat with two 10lb weights in each hand

Station 10 – Lunge walk with 25lb or 45lb plate overhead

Station 11 – Shoulder raises with 8lb shotputs in each hand


We also did group sets of situps, SSH and squat jumps to break up the repetition.




It was chilly this morning but all of us in a wooden outdoor room with lights basically turned the place into a steam room. The sweat stains on the floor and moisture in the air definitely wasn’t appealing. The fact that we were all wearing just towels made things that much worse.


When we got started, I made sure that everyone knew that overhead meant that you carried the weight over your head – Pop Tart pointed out that I’m basically a dumbass for stating this and that was exactly why I told him that I was happy he was there today when he pulled into the parking lot. With no hecklers a Qs day is never complete.


Fault Line was killing it this morning – I don’t think he rested the entire time and was destroying the shoulder presses with the 45lb plate


Witch Doctor had the ISO squat so steady with the bar I thought he got stuck. Someone mentioned that he’s probably done that before.


Big League Chew, wearing short sleeved everything, was also on fire today – I think he likes the strength days. He was pumping out 45lb chest presses like nobody’s business.


All in all the PAX nailed this workout – hopefully you all didn’t mind not running at Kevlar. Fault Line said this was as close to a 0.0 that you could get on a Friday.


For the first 6 minutes or so of the circuit all you could hear was heavy breathing until someone said, “Can you put some music on?” – that was the last thing I forgot – but I had it all ready – set list was pretty typical middle aged men workout music but completely on point:


  • Ain’t Too Proud to Beg – Stones
  • Dissident – Pearl Jam
  • For What it’s Worth – Buffalo Springfield
  • Shoot to Thrill – AC/DC
  • Manic Depression – Hendrix
  • The Ocean – Zeppelin


There’s more but you’ll have to come back next time to hear it…


TONIGHT is the F3 Christmas Party at Seaboard in DT Matthews at 7:30. Alf said he bought plenty of food so come on – it’s $20 per person so bring a date, or your wife. They have beer and wine AND kombucha on draft – not kidding (Witch Doctor, I’m talking to you).