Author Archive OrangeWhip

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).


Move Love Bombs, Less F-Bombs

This was Big League Chew’s prayer after leading the men in an epic, curb heavy workout today at Kevlar.


14 of South Charlotte’s finest, and some dudes who had not been to Kevlar in a while posted on a perfect 58 degree morning.


Some backblasts start like “it was a quiet crowd this morning, not much mumble chatter”….this backblast will not start out that way. With the typical jackasses in attendance paired with Big League Chew’s questionable start to the workout there was plenty of new material to uncover.


The Thang

BLC (Big League Chew) took us on a stroll down to the lower church parking lot.


Circle up


We did an assortment of toe touches, SSH, IWs, 5 burpees OYO, merkins, and a very strange 10 second countdown of plank, followed by a 30 second countdown of plank…this equaled 40 seconds for those fo you keeping time. Thanks to Witch Doctor for doing all of these countdowns with a serious face because the rest of the PAX would not have been able to.


BLC threw in a “okay, lets just do X” a few times which got me nervous thinking his plan was just coming together this morning. During the merkin cadence there was a long pause to start and Bulldog asked “did he just black out?”. It was perfectly appropriate because I think we all were thinking the same thing. Needless to say, I couldn’t finish my reps. Good rule of thumb, when you start getting heckled, start running….



We ran up a few notches on the parking lot and in honor of an Afghanistan veteran which I Googled but could not find the name – we did the following 6X.

24 Squats

24 Merkins

24 Full Sit Ups

24 Lunges

Run 1/4 mile



Field work


Run over to the field where the sprinklers were going…but clearly due to Horsehead’s plea the church/school only runs them on one side of the field leaving plenty of space for us to run.


Run 25 yards, 2 burpees, back

Run 50 yards, 4 burpees, back

Run 75 yards, 6 burpees, back

Run 100 yards, 8 burpees, back

Burn out on merkins…20 was about right

Wrap up  – Reverse run X 2 across field


Winding Down


Head back to main lot and stop at every curb on the way to do 10 merkins in cadence. This was a clear time kill as BLC realized he had about 10 minutes of things to do. Pop Tart kept locating the curbs, BLC kept obliging, and Bulldog, realizing that things were getting a little stale decided to do impressions of what sounded to be a British Big League Chew on steriods during the cadence count with the highlights being the numbers Se”B”en for 7 and catorce for 4. He credited his WV roots for being able to so masterfully mimic BLC’s accent.


Bulldog was especially proud of the “B” in se”b”en and rightfully so, it was a crowd pleaser. Pop Tart threw out some spanish word like “hola” just to get involved in the festivities.


Not sure BLC will ever get through another cadence count without this happening to him. His deep, powerful, Southern voice sounds like he used to be a radio disc jockey deep in the North Carolina woods back in 1965…..”And now, the song you’ve all been waiting for…….. Down in the River There was a Banjo Man by Merle Travis”. People would pay good money to have a voice like that.


Ye Moleyskinny…


High Tide was the only pre-runner…he did this after a very hard Meathead the day prior so his legs should be hurting by now. It was good to see him at Kevlar – he comes sometimes but he’s been very vocal in promoting the F3 winter gear sale, even commenting on BB that he didn’t attend…I’m fairly certain he’s getting a cut of the proceeds…can’t prove anything yet.


Bananas was claiming that he could barely walk after posting 3 times this week and added in the moans to make sure we believed him. Super convincing moans and face gestures. He definitely posted 3 times.


Two young bucks – Archie and Honnie (sp?) came out and are students at CDS. They typically post at Atlas up in Metro so hopefully we can keep them around on the South side. Some of you guys sound (and look) like you’re close to retirement and I’m a little concerned about Kevlar’s succession plan”. Could Archie and Honnie be the next Bulldog and Horsehead? Only if one of them takes complete responsibility for the AO and the other only shows up to heckle the Q.


Pop Tart clearly and articulately shouted “oh shit” when BLC announced 5 burpees OYO. Come on Pop – it’s 5 burpees and remember, less Oh Shit and more Love Shit…wait, that can’t be right.


Thanks to BLC for his leadership and take out.




A51 Winter Gear Info:


TOMORROW – 5k at Christ Covenant:


We’ll be making a Q list for the winter months and inserting names in their – if I don’t have your info e-mail me if you want to be added to the list. Also, if you don’t want to Q let me know that too.

“Just wait…McGee will show”

Those were the words that Fault Line said as 5:29 rolled around. He continued to vouch for him and said that McGee’s a veteran and he’s known for not communicating but showing up in the last minute, he’ll be here…….5:30…he didn’t.


I did mention it to him last week during some exercise at the Matrix and he confirmed. It’s always a touchy subject, do you remind the person supposed to Q two or three times, or do you just trust they will show? Opinions? You know you remind that guy and he’s like “Yes, a-hole, I told you I would be there!”. Okay a-hole was for emphasis, but that’s what it feels like.


Anyway, looking at the veteran group of guys, I knew we didn’t need a plan. No matter how good the substi-Q would be I would still get ridiculed throughout.


What happened…

Ran to the neighborhood across 51 and warmed up. Alf, worrying about his smack talk quota for the day went to his classic, “your low slow squat isn’t very low or slow”.


7s with Jump Squats at the bottom and Merkins at the top – after we’re done we were at 1.2 miles


Run over and grab a lifting rock and go to the gazebo. 


Partner up

Cumulative exercises- Partner 1 Runs, Partner 2 Exercises

Exercise 1 – 300 chest presses with rock

Exercise 2 – 100 step ups with rock over head


Circle up with rocks – 

In cadence:

  1. Curls, rotate and grab a different rock

2. Squats, rotate

3.Tricep extension, rotate

4. Iso squat, press rock forward, rotate

5. Shoulder press – return rocks


Run down to parking lot…find a parking line and plank.

5 merkins, plank walk right, 5 plank jacks, plank walk left, 4 merkins, etc. down to 1


Run over to half wall..

Partner one does derkins, donkey kicks, situps. Partner 2 runs the stairs

We did this twice…


Run to back road…

Run back to main lot doing increasing burpees at each street light,

1, 2, 3, 4, 5, 6, 7 = 28 total to wrap it up.


Finished right at 6:15


Moleskine – PAX Breakdown

Fletch was dealing with a bad back but still can turn on the burners, especially up hills. I could tell his squat form wasn’t what it usually is- impeccable.


Alf was the fastest guy today. He paid me to say that.


Turkey Leg was the second fastest guy. Alf also paid me to say that.


Fault Line always drops hints that he hates burpees so I waited till the very end to do them. He still goes 100% on everything he does.


Madison is consistent strong at all of it. I know if I’ve got him on Q I don’t need to remind him. You need guys like this in your life.


First time meeting No Regerts and he did awesome. Hope he becomes a Kevlar mainstay.


Tackling Dummy is twice as strong as all of us so there aren’t really any “lifting rocks” in the pile for him.


Big League Chew is just a badass country boy with the golden voice – he’s got your Q next week.




A51 F3 Christmas Party – Dec 8th, Friday night – after 7:30 – Seaboard in Downtown Matthews


Nov 4th – Tackling Dummy has the details, I forgot the name of the race. It benefits Special Needs Adults and it’s 5k which starts at Christ Covenant.


“Blue 42…SET…Burpee!”

I assumed on a day when it was a pure downpour at 5am that no one would be there for my Q. I prepared to run alone or just go back home, but the guys from the Matrix ain’t no pansies and 10 dudes pulled up in the gloom to get a pavement loaded workout. Sorry, but I’m not the guy who takes you to the mud puddles on a rainy day to prove a point.


Noticing the high chance of rain I decided to try out a few new things I’d thought of over the past year because I assumed the chance of getting ridiculed would be low. Fortunately guys like OT and Turkey Leg were in attendance and didn’t let me off that easily.


Disclaimer and we were off…


Run around school and meet back at the front parking lot for a warmup of SSH, LSS, Head Slap Merkins.


Experiment #1:

Plyometric Work


In my early 20s I used to be a “jump trainer” (yes that’s a thing) for several basketball and volleyball teams. I haven’t done one for F3 but wanted to try a small sample today.


  1. Each guy lines up on parking lot line:

“Cross country skier”(small jumps back and forth over the line) forward  – 10 merkins at the end

Reverse “cross country skier” and do 9 merkins…forward 8 merkins, backward 7, down to 1.


2. Guys line up and do broad jump with 2 second pause – lunge walk backwards (x2)


3. Lineup on stomach, run 10 yards then do 5, 1 legged skips on left leg only

Lineup on stomach, run 10 yards then do 5, 1 legged skips on right leg only



Track work – Partner up

Partner 1 runs, partner 2 squat jumps – flap jack

Partner 1 runs, partner 2 sister mary catherine’s – flap jack

Partner 1 runs, partner 2 jump front to back over line – flap jack


Wall Work

Wall Sit Marches – in cadence to 20

10 thigh slappers (my personal favorite, personally and professionally)

10 derkins on the curb in cadence

Bear Crawl to Curb




Experiment #2 

4 Team Station Work

Station 1: Chest (merkins, dry docks, shoulder taps)

Station 2: Abs (flutter, situps, 6″)

Station 3: Legs (squat jacks, sister mary catherines, burpees)

Station 4: Lap team (timer)


Split up into 4 teams, team 4 runs around the entire group and when they get back to their station all of the groups rotate. You do 1 workout at each station and you would get to each station 3 times. This worked okay but was a little easier than I thought it would be.



Experiment #3

Football Indian Run 


I’ve wanted to try this for a while and learned that this may not be a good idea, especially in the dark while it’s raining.


  1. Line up for an Indian Run with the guy in the back with the football
  2. Guy in the back throws the ball to the guy in the front
  3. If he drops it, everyone does 5 burpees
  4. If he catches it he hands it off all the way to the back of the group
  5. The guy in the back runs to the front.


Yea, we did a lot of burpees…


Unfortunately not everyone had a chance to try it as we ran out of time. Ocho Cinco really wanted to channel his inner Ocho Cinco but didn’t get a chance.




The only two guys who caught the ball were OT and Rachel if you’re looking to put together a flag football team. To be fair, there was a lot working against us on this one, near complete darkness, wet football, street lights, both players running in the same direction and all white people.


Smokey and Ocho Cinco were flying on the track.


On the 4 station workout, whichever team Madison was on had the fastest pace around the lot…didn’t see the other 2 guys but it was a group of 3.


Not much long distance running at all on this one so Rachel and Turkey Leg didn’t break a sweat.  The entire PAX stayed together the entire time, which in my opinion, is always a bonus.


I ate it hard on a layout for the football on the concrete and came away with some nice road rash- OT asked at what age do you stop laying out for the football. To save F3 guys from doing burpees, and especially NOT to see OT do burpees, never.


I had to stop Squid from at least 3 exercises because his form is so impeccably thorough.


Regardless, I had a lot of fun and was really grateful that 10 guys posted in the rain.





Empty Threats

My 6 year old’s teacher asked the class: “Why is it important to learn to read?”

My son responded: “So when it’s time to go to jail you can read the letter they send you that tells you to go to jail”.

It made me realize that maybe I make too many empty threats since my kids expect that one day they will go to jail. I threatened a heavy lifting day and based on my shoulder soreness already I hope this threat was warranted.


Disclaimer then let everyone know that I’m injured (both legs) and we would not do much running – we didn’t


The Thang: 


Ran to Gazebo – (found out the light switch is now locked up! Dangit – Horsehead – what is going on with management? Did the new pastor do this?!?)


This was our warmup – no circle time


Round 1

Partner 1 – 20 derkins

Partner 2 – SSH until derkins are done

Do this 3x


Round 2

Partner 1 – 20 Dips (timer)

Partner 2- Full Sit ups (flap jack)

Do this 3x


Round 3

Partner 1 – 10 Step Ups (timer)

Partner 2- Burpees(flap jack)

Dothis 3x


RUN TO FISHTANK (Circle wall area)


  • Wall sit marches – in cadence to 20
  • 10 donkey kicks – keep feet up on wall – 10 derkins (burned bad)
  • Wall sit marches + shoulder presses in cadence
  • 10 donkey kicks – keep feet up on wall – 10 derkins
  • Wall sit marches in cadence
  • Plank wall taps (just making stuff up at this point)




30 second sets with 10 second transition time – iPad timer + classic rock


One station per PAX then rotate clockwise:


  1. Tricep press (with 25 lb plate)
  2. Curl (45 lb bar)
  3. Shoulder raises (with shotput balls)
  4. Full sit ups
  5. Shoulder Presses (40lb Kettlebell)
  6. Squat Raises
  7. Slam Ball
  8. Overhead squats (with 45 lb plate)
  9. Kettlebell Swings (45lb)
  10. Burpees


We made it around 3 times so we all got a good burn. 


Ready Mix, Cotton Tail, Lex Luthor and Swiss Miss led us in some Mary to finish off the abs.




Everyone was dilligent and focused this morning. We all debated pulling a last minute BRR team and meeting you guys halfway through the course and pretend like we were there the whole time. Lex Luthor said we should just drive and taunt everyone – there was some mention of “bare asses against glass” drivebys. Again, all empty threats.


No real speed leaders or anyone pushing harder than anyone else. Everyone went hard the whole way through. Mad had some excellent KB Swing form, going for single-hand swings with a 45lb bell, Big League Chew (R) was killing the burpees on the last round, Tackling Dummy busted the Slam Ball open – he was angry, Squid had the most perfect form on all exercises, I would expect nothing less out of this guy.


Said a prayer for the BRR guys – praying you guys glorify HIM this weekend and everyone stay safe.




BRR Training for 2018 starts tomorrow


Swiss Miss: GO to Gumby on Wednesdays at Matthews United Methodist (Scout building next to the church – right at the end of Fullwood) – Yoga/Strength/Stretch training – I’ve never been but I will soon

Pepsi Vs Coke

Like many F3 AOs, in Charlotte there are several workouts that are just around the corner from one another that from time to time see people jump ship and go to the other side. Joust and Kevlar have a good history of that with pretty strong respect coming from both sides. Bulldog once likened it to Pepsi Vs. Coke. These are two of the best AOs around and it’s a hard decision to make sometimes so when Yeti asks me to Q I always look forward to the Charlotte Christian luxuries, a perfect field, great hill, playgrounds, track, etc. But on my drive back through Kevlar on the way home I felt like I was cheating on someone a little bit. I guess if I have  Pepsi once a year it’s not gonna hurt anyone (that’s right, Kevlar is Coke biaches).


9 men rolled into the parking lot on a very thick morning.


First things first….

Ran to field and circle warmup of SSH, Squats, 10 burpees on your own


Over at the wall…

Wall sit marches – sit on the wall and march your feet in cadence (continued warmup)


4 rounds of this (on the wall)…


10 thigh slappers, 10 derkins, 10 donkey kicks, bear crawl across track – Run 400m

15 thigh slappers, 15 derkins, 15 donkey kicks – bear crawl across track- Run 400m

20 thigh slappers, 20 derkins, 20 donkey kicks – bear crawl across track – Run 400m

Wall sit marches – Run 300m to the bottom of the hill


All together now…(at the hill)

20 merkins – run hill – 5 donkey kicks at the top on the fence

20 Carolina dry docks – run hill – 5 donkey kicks at the top on the fence

20 wide grip merkins – run hill – 5 donkey kicks at the top on the fence

20 sit ups – run hill – 5 donkey kicks at the top on the fence

20 merkins – run hill – 5 donkey kicks at the top on the fence


Head to the field..

Bear crawl to 10, lunge walk to 20, bear crawl to 30, lunge walk to 40, bear crawl to 50


Partner up (at field)

Partners start at the 50 – run to opposite end zones and do 5 burpees, run back to 50

In the middle we did 3 rounds – 15 hand slap sit ups (round 1), 15 hand slap merkins (round 2), 15 hand slap planks (round 3)


All together: Lunge walk to 40, bear crawl to 30, lunch walk to 20, bear to 10, lunge to end zone


Bear crawl suicide…

Bear crawl to 5, do 5 merkins, bear crawl back to endzone

Bear crawl to 10, do 5 merkins, bear crawl back to endzone

Bear crawl to 15, do 5 merkins, bear crawl back to endzone


Straight suicides…

Run to 20 & back, 40 & back, 60 & back, 80 & back endzone & back


Circle up

Circle up/downs on the field for about 10 total


Ab work 

Ran back to the lot and ended with full sit ups, dolly & flutters





We affectionally call this workout the soccer workout and most of these guys can run so I tried to mix in a bunch of strength as well to balance everyone out. Dolly has gotten a lot faster since the last time I worked out with him. This was mostly a race between him and Rhapsody the whole time. Some of us (including Header) had a pre-run yesterday before a killer Meathead  and that was my excuse for not being able to keep up with them.


I thought we may lose some guys on the hill run but everyone hung in there. I love working out with Smokey because he’s competitive as anyone you’ll meet and he never gives up. He was absoutely killing the hill work and no matter how many rounds he was always a step ahead of me.


We ran into Jock Strap and Dolly at Brakeman’s afterwards and Jock Strap literally gave me a look of digust saying that he almost threw up on the way home “we did so many exercises upside down man!”. I guess he’s right, all the wall work was upside down and it was very “bear crawl heavy”. The way he said it was hilarious.


All the other guys pushed super hard this morning and it was a fast group in general. Thanks to Yeti for the invite – it’s always a pleasure leading this PAX. We’re gonna have you Q at Kevlar soon enough…