Author Archive OrangeWhip

“Curls are for the girls”

Brown always teaches us clever new phrases on how our muscle groups can impact other parts of our lives, but mostly how they intice women. He’s like a walking dictionary of wisdom, Meathead style. It was my first Q on kettlebells and I have to say I thoroughly enjoyed it, even though I let the paper instructions do most of the talking…Led Zeppelin, Otis Redding and The Stones kept our motivation level high…

12 dudes took on the task…



SSH, alternating hand touch squats, 20 2-handed swings OYO, 5 second merkins (5 merkins, 5 sec plank hold, 5 merkins, 5x), 10 snatches each arm OYO


The main event –


I set up 4 stations which everyone did 4x with written instructions and we split up into 4 groups, conveniently with 3 men each.


Station 4 was our timer and we rotated to the next station once they returned.


Station 1


20 Shoulder Presses

25 2-handed curls

15 lawn mowers (each arm)

Burn out – 2 handed swings (until station 4 returns)


Station 2


20 Russian Twists

20 Chest Presses

20 LBCs with bell

Burn out – alternating Cleans (until Station 4 retuns)


Station 3


15 Goblet squat & press (reduced to 10 after realizing this was too much)

10 snatches each arm

15 tricep extensions

Burn out – Dead Lifts (until Station 4 returns)


Station 4 – Timer – 4 rounds


Round 1 – Waiter Carry to school ——>

Suitcase Carry Back  <——-


Round 2 – Rack carry to school —->

Goblet carry back <—–


Round 3 – Goblet Shuffle to school —->

Your choice back <——


Round 4 – 50 2-handed swings

30 merkins


We just finished 4 rounds for each group.




I humbly asked High Tide for a few confirmations on certain exercise names before the workout in effort not to get heckled…I’m not as well versed as the Meathead regulars but I made it through okay.


Each group had 3 men which I thought worked out well. Our group got into a pretty deep hot yoga discussion so you know we were getting a little woozy. I won’t tell if you won’t tell Blazing Saddles. I think Brown got a little uncomfortable.


McFly’s name, one that I approved during a recent Q, was apparently changed by Bulldog to Deadliest Catch. Why? Because it’s so much easier to say. Try saying Orange Whip 3x fast…not easy. I feel your pain. Two syllabled F3 guys have it so easy. The four syllable guys never make it. Bulldog is no stranger to name changes, but that’s a story for another time…


All the groups pretty much stayed together but Freedom was a good 20 yards ahead of his team during all of the carries. Respect.


Go listen to Witch Doctor’s podcast on F3 Podcasts (yes that exists). He’s got loads of wisdom on health and nutrition.


Thanks to Brown and HighTide for asking me to lead. I’ll do it any time and next time I’ll add a few more leg exercises….I learned my lesson.


Thank you Freedom for taking us out and asking for His blessing on our lives today. Look up men and stay focused on Him.

The grass is always greener at Joust…

When I used to be a coach at Providence Day School the kids would jokingly call Country Day School “old money”, Charlotte Latin “new money” and Providence Day “no money”.


That’s kind of how it feels going from Covenant Day over to Charlotte Christian. You guys have it sooo good. My kids are at Carmel and I’m pretty sure that’s the “No money” equivalent for Christian schools…regardless, I still have to drive an ’87 F-150 to pay for that “No money” school….good news for you guys, I use that truck to bring props for my workouts…


What had happened was…


Lots to get in…so we started a minute early by getting a quick loop around parking lot to let the late arrivals catch up with us….then….grab two brick pavers each out of my truck.


Run with pavers to the middle of the football field for warmups…


SSH (no pavers), LSS (with pavers), Merkins (with pavers)

Mosey to the wall and do Derkins in cadence

  •  run 400m

People’s chair to 50 in cadence (100 total obvi)

  • run 400m


Run up bleachers to the playground and partner up – 

(Paver size matters – thanks Header)

Round 1

P1 – Double paver curls on the wall (2 pavers each hand)

P2 – Run down the bleachers and around and back up

  • Flap jack and do 10 handslap merkins between sets


Round 2

P1 – Paver shoulder presses (single or double)

P2 – Run, 10 handslaps, flapjack


Round 3

P1 – 20 thigh slappers on the wall

P2 – Run, 10 handslaps, flapjack


After a quick ISO squat with the pavers we went back down to the field…


Partners stacked their 4 pavers on the 10 yard line and ran to the opposite end zone

P1 – Sprint 90 yards to 10 yard line to grab 1 paver and sprint back

P2 – Squat jumps  – flapjack

Do this until all 4 bricks are collected (2 – 180 yard sprints each)


Over to the track..

With you paver AYG to the bottom of the hill (about 150m sprint)


Round 1 (at the hill)

P1 – Run hill with pavers

P2 – man-maker merkins – flapjack


Round 2

P1  – Run hill with pavers

P2 – Squats with pavers – flapjack


Round 3

P1 – Run hill as fast as you can with no paver

P2 – Shoulder presses with pavers – flapjack


Run back to middle of the field and circle up…


Started doing shoulder raises with the pavers but it felt a little too easy after 10 of them so we dropped them…

“Merry-Go-Round” as someone named it although I think we can do better….

In a circle, shuffle to right and on my count drop and get up (up downs), then shuffle to the left. Change directions each time we drop. We did at least 20 and then finished with 10 burpees OYO.


Run back to middle parking lot and plank – then AYG to the main lot with your pavers….


Last 2 minutes

  • American hammer with pavers
  • 10 final merkins to finish it all up



I forgot there are ton of fast dudes that come out to Joust. Whenever you have soccer players (former or current) you know they are going to keep the pace up the whole workout. Header, Yeti, Dolly are the soccer guys – but Sweeney Todd, Baracus and Joker also were smoking the whole time. Stone Cold and Smokey continue to defy the natural aging process.


I don’t even acknowledge Rhapsody’s speed because he doesn’t even show us half of it (He was the top decathalete at AppState while we were there). The hurdles on the back of the track were calling his name, but not nearly as tempting for him as the pole vault pit. He was also the Quarterback at South Meck – when I found a football on the field today and threw it to him he didn’t catch it. QBs have to take care of their hands…


Freedom and Hoover are the manliest men of the group and could have used any of us as their pavers for the workout. I’m sure they forgot they were even carrying bricks….It’s the equivalent of us carrying around a quarter for 45 minutes…annoying, yes, but you mostly forget it’s there.


Joker and I have developed a bit of a running rivalry which I fully accept and look forward to whenever I see him. I think I’ve got a few years on him, youth wise, but he got me on the second 400m. Nice work bro – I’m glad Putin keeps sending you those Ivan Drago pills…I’m going to keep chasing chickens and hauling logs to beat you the old-fashioned way. See you next time…


I thought Sheldon was his first name and that we had an FNG…I wanted an explanation for the common F3 name but didn’t get a chance to ask.


Mad carried around a backpack the entire workout…not sure what was in there….maybe snacks? If you don’t have enough for everybody (or if they contain peanuts) then don’t bring anything at all.


No announcements…


I’ll be back to my home base of Kevar next week but it was a pleasure leading some good dudes this morning at Joust. Thanks to Yeti for letting me lead.


Thanks to Stone Cold for taking us out.


Taking the Fun out of Fridays…

Not really. I debated to make everyone carry around brick pavers for the first workout as site Q but decided against it when I explained it to my wife and she just gave me that look. Some good advice I got from Horsehead once, don’t try to do too much, keep the group together and keep it simple. We did all of that….and added 100 burpees in McGee’s mother’s honor.


What had happened….

Jog down to lower lot for warmups – SSH, LSS, Merkin

7s on the hill – Burpees on the bottom, hand release merkins on at the top (21 burpees down)

Run to new field (Horse Dog field in honor or our retired site Q’s) – Partner up

3 burpees to start

  1. Run across field with partner and do 10 hand slap merkins, run back and do 3 burpees
  2. Run across field with partner and do 8 hand slap merkins, run back and do 3 burpees
  3. Run across field with partner and do 6 hand slap merkins, run back and do 3 burpees
  4. Run across field with partner and do 4 hand slap merkins, run back and do 3 burpees
  5. Run across field with partner and do 2 hand slap merkins, run back and do 3 burpees

39 Burpees down

Run over to parking lot where 8 cones were put down. Follow the lot down to the church and at each cone do 5 burpees.


79 burpees down


Go over to new oval staircase

  • People’s chair with 50 air presses
  • Partner one does derkins on wall, Parner 2 runs stairs (flapjack)
  • Parner one does jump squats, Partner 2 runs stairs (flapjack)

Run over to parking lot

  • Partner one does jump ups and dips – Parner 2 runs (flapjack)

Over to curb – sprint to one side, do 4 burpees, back to do 5, and back to do 5 more


93 burpees down

Suicide Indian run around median – this just flat out didn’t work so let’s forget this ever happened….mmmkay?

Circle up – V-ups, LBCs, Crab toe touches, Freddy Mercury. 5 burpees for good measure aaand we’re done.

98 burpees total?



Somehow I only counted 98 burpees in my head but Rhapsody and Bulldog were both keeping track for me and I know we got it. Regardless do 2 burpees tonight so you can live with yourself.


Puddin Pop, Witch Doctor and Squid were hauling on the 5 burpee sidewinder…several guys said they were only doing merkins at each cone….that’s okay.


Brown and Bananas carried most of the chatter throughout the workout. I could sense some revolt with a new site Q at the beginning and tried to shut them down with 7s but it didn’t quite work. There was some talk on how I took the “Fun out of Fridays” but I’ve seen much harder days at Kevlar. The fun is just beginning…


Squid was doing double duty on the 7s, hitting up burpees on both ends. He certainly made it to 100.


It was nice to see Turkey Leg outside of the Cage. He was pumping max iron at the Siskey on Thursday morning. F3 guys hate getting caught amongst the soccer moms and Zumba classes but there is an agreement that we never talk of it again…except online.

Tolkien and Joker were lifting too.


Lex Luthor lost the 30lb backpack. He’s getting soft on us. He did remind me that 5×8 is 40, not 45 so his mind is still there.


The suicide Indian Run was too far of a loop…it worked at another site with a smaller cirlce. I heard the group kept the pace up so that we couldn’t catch up. Low blow guys. Crash and burn on that one.


Rhapsody (whom many of you call my better half) was back from an appendectomy…still the fastest one there. Check the App State records for decathaletes and you’ll find his name there, then you can feel better the next time he smokes you in a foot race. He is a different breed. In the past year he’s lost 1/2 a lung and his appendix. He’s at least 1.3lbs lighter because of it so he’s only getting faster.


No announcements – thanks to Harley for taking us out.

It’s an honor to lead this site with Fault Line. So grateful for F3 and for each of you guys.

Your song needs more kettlebell…

Holy smokes what a good group of dudes. 27 men of all shapes and sizes posted to Skunkworks this morning. One thing I love about this site is that you’ve got big strong dudes who like to get stronger and lean guys who like to run, but we don’t let our differences in mass or workout style get in the way – so we mix it all together and you get: Skunkworks.


What we did: 

Run a quick loop to get the blood flowing.



SSH, 10 burpees, Kettlebell swings, 9 burpees, Imperial walker, 8 burpees,  20 merkins in cadence…to predictable to keep counting down burpees so we partnered up and headed to the school entrance.


Catch me if you can to the front of the church – P1 – runs with both bells, P2 – 5 merkins


At the front of the church –

P1 – run to 2nd median – P2 – curls – flapjack

P1 – run to 3rd median – P2 – chest press – flapjack

P1  run to top of the hill  P2 – goblet squat – flapjack


Keep moving, over to the new oval fish bowl, half wall entrance to the new building – perfect spot to keep tabs on the PAX because there’s no hiding.


Grab a spot on the wall – big group today so things got tight – just the way I like it

People’s chair on the wall –  10 shoulder presses in cadence and hoooold it

P1 – runs up the stairs   P2 – snatches – Flapjack until you get to 100 total

People’s chair 10 shoulder presses in cadence and hooold it (getting shaky at this point)

P1 – runs the stairs   P2 – suitcase squat with both bells (something like that) flapjack until you get to 100 total


People’s chair with the bell in your lap – 5 shoulder presses in cadence, then 4, 3, 2, 1 and stop. (I almost didn’t finish this one – great push by all)


Run over to large parking lot by new building…


80% run as a group from one end to the next

P1 – Cleans – P2 – runs across lot – flapjack

90% run as a group from one end to the next

Catch me if you can back to the main lot with chaser doing 5 merkins…




Chatter was very light and kind today – keeping everyone moving usually does the trick. We did a nice tour of CDS which has added many more features in the past year…


Lex continues to carry around a 30lb backpack every morning he posts. When the end times come and there is a 2 year old toddler that needs saving Lex is going to be your man.


Bulldog has very limited flexibility in his shoulders or picked the worst spot on the wall to try to do presses…allegedly. Actually it was much harder than I thought to get that bell over your head in the people’s chair – we just need more practice. I failed several times.


Fletch and Baracus did a pre-run of 3+ miles – pretty bold to get there at 5am before a KB workout. I saw them coming back to the lot at a pretty swift pace so they didn’t waste their morning. Not to mention they were at the head of the PAX the entire workout…so was Swiss Miss


Ninja Turtle came back after completing the Appalachian Trail (North to South – nice job!) and his dad (Run Stopper) proposed a name change, his trail name: Eskimo. Ninja…err Eskimo promptly said “I hate that name” so we all agreed to the name change…although now it seems a little too planned out. If you say you hate your name you immediately then you typically get that name…very wise young Eskimo.


FNG this morning – McFly, taken from his previous nickname of “Doc”. Brought by Sanka. Just moved here from Wilmington in January. He showed up a few minutes late but caught up with the PAX and did some good work today. Brown came in and suggested to make his name “Butthead” – that would have been awesome if we agreed to change Brown’s name to “Biff” at the same moment.


Lots of fast guys this morning but Tulip smoked the last sprint, there and back. He also took us out in prayer – thank you.


Thanks to Fletch and Harley for asking me to lead – had a great time this morning



Please keep McGee (Bobby Samuelson) and his family in your prayers. His mom passed away yesterday morning and she was an amazing servant to our city and state and put Christ first while fighting for the unborn:


Alf to run a CSAUP on Saturday starting at McAlpine Elemenatary at 7am and running in a 4 team group carrying heavy things to Charlotte Catholic and back (1.5m each way) – should be about 60 minutes of hell. Come on, would you rather be doing that or eating cinnamon buns with the family during Saturday morning cartoons…I’ve uh, got something going on…

Good work men, until next time…

Is that an icicle in your pocket?

13 men, 1 tree and eventually O’Tannenbaum met at the Matrix so that they could go in to work today and smile as their co-workers complained that their windshield was iced over when they woke up at 7:15. There’s nothing like an adventure in the gloom with dudes who post at 5:30am in 14 degree temps…it’s a special breed of dude. The Leland Cypress that fell is also a very special breed of tree.

I put on my Cleveland native face when I got out of my truck pretending like it wasn’t cold, but dang it was. I wanted to keep the PAX moving the entire time and that we did.


What had happened…

We took off down to Fort Knox (street named Knox so it works), avoided some ice, a fallen tree branch and came to a cozy cul de sac to warmup quietly…

Warmup: SSH, Imperials, Squat, Merkins

7’s up the hill and back down – Burpees at the top, Merkins at the bottom to get everyone warm.

20 merkins in cadence and then head back to the school. Stop. 10 more burpees at the stop sign. Go. Stop. 10 more merkins at the top of the street. Run back to school…this is where OT had been waiting, wondering, hoping….he joined us.


Back at the school…


Pull ups on my count – slow count pull ups to 5 – run to rock and do 5 burpees and back to playground

Pull ups, slow count to 5 – run to rock and do 5 burpees

Back to pull ups – 5 more on my count, 20 derkins, 20 dips

Super Indian Run – Instead of the back guy coming up to the front, we ran around the small circle and had the guy in front had to sprint to catch up with the rest. I was going to try this on the track but it was icy and yea, it wouldn’t have worked. We ended up having 2 guys run together which was actually better since it made it a race format.


Line up in lot next to playground –

20 merkins, 10 jack knives, sprint to cones and jog back

20 jack knives, 10 merkins, sprint to cones and jog back


Went to the wall –

10 thigh slappers, bear crawl to the curb, 10 merkins

12 thigh slappers, bear crawl to the curb, 10 merkins

20 thigh slappers, wall sit with 25 cadence air presses

All you got(ish) back to parking lot for some “crab toe touches” and that was it….



We all tried to talk but no one could pronouce their M’s, R’s or W’s this morning so we were all kind of confused by the chatter. Good Tower of Babel analogy in there for all you pastors who need a hook….you’re welcome.

On the run back from the neighborhood a few good F3 citizens decided to move the tree. Not sure who but good work – It was hard to tell who anyone was this morning since everyone was covered head to toe. Hell, I thought Lobsta Roll was me at the end of the workout, that’s how confused I got – could have also been the fumes from Pop Shart.

What’s worse than yellow snow? Brown. Thank goodness school is closed today otherwise some kids might’ve gotten sick.

Everyone stayed pretty close together, either due to athletic ability or out of necessity. Turkey Leg probably had the best push at the end. Chin Music always keeps his head down and his legs moving fast. Lobsta, who is known for his pull up prowess, could have gone all day on the icy monkey bars.

Thanks Smokey for taking us out. Thanks to Pop Tart and Squid for letting me lead.


Joe Davis run pushed to this Saturday 1/14…

Next Friday 1/20 we’ll be sending off Horse Head and Bull Dog as the Site Qs at Kevlar – they’ll be doing a joint Q so please come out to send them off well. Expect a lot of chatter, some modified workouts not featuring backs or left arms, and as usual, a top shelf Backblast. Header is going to do his best to start recruiting for Joust during the change in leadership…he senses weakness.

No more safe zones…

Yip. 10 guys and one really late dude (Matlock) came out to run in the dark. Fairly small group for Kevlar but the regulars never disappoint.

Warmup – Run, circle up, you know…

Run to back of new building doing merkins and squat jumps at each light post along the way….

Partner Up

Partner 1 – lunge walks around loop

Partner 2 – runs around loop and catches partner 1 and flapjack

Run to front of church stopping at each street light and doing merkins (10), then jack knives (or v-ups 10). There were a lot of street lights…

Suicides from front of church

3 burpees at the church, 10 merkins at 1st median, back to church, 3 burpees, 10 merkins at 2nd median, all the way until we got to the top of the hill.

Run over to back of new building – nice wall there which I believe we may have christened this morning, especially after Alf’s perfect “balls to the wall” form on his thigh slappers, and he also has that  especially loud “thigh slap sound” that most men covet so much.

Legs up on wall – Thigh Slappers (5) run to wall (20 LBCs), back to wall Thigh Slappers (10) run to wall (20 LBCs), 15 thigh slappers then 20 LBCs again.

Run to benches –

Parter 1 runs loop, Parter 2 does dips on bench – flapjack

Round 2: Parter 1 runs loop, Partner 2 does calf raises – flap jack

Relay Race: Split into 3 teams of 4(ish) and line up for a relay race

One guy runs and the others do SSH, 2nd guy runs…etc. –  you’ve seen a relay race before right?

We did this twice…

Run to field and circle up

As we gathered closely Alf suggested we were doing Eternal Flame…I can’t tell you how much I hate everything about that so naw…

Each guy takes turns announcing an exercise and runs a lap while the group performs it. Burpees, LBCs, Burpees, Tuck Jumps, Flutter, Nippers and since I couldn’t get the word Nipplers out of my head I can’t really remember the next 6 exercises….this took us to about 6:17 so we got some extra credit.


I tried to use the entire campus today…I’ve learned that if you keep the PAX moving then Tiger Rag gets distracted and doesn’t talk as much smack to the Q. Thankfully he also helped gather the guys who fell behind a bit – I couldn’t see anyone in the gloom this morning. I was impressed that all participated in the thigh slappers and did them so well (see Alf above) since I gave them a modification – nice work. Seeing the PAX inverted on a wall is not the prettiest site first thing in the morning but it will wake you right up….

Matlock showed up a good 8 minutes late…that’s all.

Witch Doctor turned 45 today. If i’m that fast at 45 I’ll be very happy. Fortunately for me that’s 11 years away – BOOM! #millenial  Making smart a$$ statements like that typically result in a torn ligament so I rescind that comment. You old guys are pretty cool actually.

We missed the site Qs this morning but thanks for letting me lead….HH has a broken limb and his jockey won’t let him run and Bulldog is saving his energy for soccer tomorrow.


F3 Toy Drive – Bring your toys in 2 weeks and give them to Alf

Convergence next week, allegedly, with Joust

F3 Soccer tomorrow at 11am at Matthews Sportsplex

Christmas Party – last day to sign up is TODAY

Pre-Golf cop out

11 dudes came today and I’m pretty sure the golfers showed up today just so they could tell people that they posted this morning AND played golf. “Yea, I keep slicing the ball today….probably because I did so many wide arm merkins this morning at Kevlar.” Well, gotcha sucka, we didn’t even do wide arms today so no more excuses why you’re still bad at golf after 15 years.  While I don’t play golf I think it’s fun every once in a while, the same way I think pin ball machines, juggling and laser tag are fun every once in a while.


SSH, Merkins, Plank Jacks, Low Slows

Run to Pavilion – Whoop (Chris Berman style) – still too scary/dark so we kept running across the street to the neighborhood hill.

Hill – Jacob’s Ladder

3 Burpees at the bottom each time

1 jump squat at the top

Back down the hill (3 burpees), back to top of the hill and do 2 squats

Keep going until we get to 7 squats.

Back to Pavilion – Partner Up 

Partner 1 runs to cone near cemetery

Partner 2 does SSH

Flap Jack

Partner 1 runs to cone

Partner 2 does hand release merkins

(This was about the time Tiger Rag left to “set up” for golf leaving Pop Tart all alone)

Flap Jack

Partner 1 runs to cone

Partner 2…can’t remember

Run to Church Wall

Partner Suicides

Partners alternate running to the next median until the last parter runs to the top of the hill and back. Parter waiting did wall sits the first lap and then shoulder taps in plank position on the second lap.

Run to field and group in 3s

2 on one side of field and 1 on the other. One of the two sprints to the solo guy and keep alternating as the guys waiting do plank, LBCs and merkins. We did this until the end…


Horsehead said we went right up to 3 miles – he’s got an injured wing but he keeps making the push being as he seems to be the only site Q at Kevlar (Hey Bulldog, where you at son?). We kept moving around the site and everyone kept up. Young Love was absolutely hauling on the last group of sprints. After accusing me of training in Afghanistan he seemed to be the guy with the most steam in the end. I called several audibles today based purely on facial expressions and moans. Donkey Kong ignored my last one on the Jacob’s ladder and made sure he did all 7 – props. Cotton Tail was running hard on the cemetery run and Rhapsody, as always, was seeting the pace. Yes Tiger Rag bailed out early to set up for golf – he was already modifying the junk out of my Q and it seems his go to is LBCs with a side of Flutter. That’s alright because he and Horsehead did a 5am pre-run that didn’t sound fun to me at all.

Thanks to HH for taking us out.


F3 Golffff…..errrr…..sorry just a habit.

There are some Q spots available at Kevlar through the rest of the year, ask Horsehead


Fun, Fun, Fun (Till Her Daddy Took the T-Bird Away)

It’s tough to get motivated and post on Monday’s so I like to make sure my drive over to McKee includes the Beach Boys. You know how you never see a guy on a jet ski with a frown on his face – that’s kind of how the Beach Boys works for me. Try it out. That being said, I’m always amazed at the hard work this site puts in. I typically like to do a lot of running but today we focused on strength and the PAX did not disappoint….


Run around the school all the way back to the typical warmup parking lot

SSH, Merkins, Low Slow Squat, Carolina Dry Docks

Run to track 

  • Indian Run twice around track
  • Lineup at beginning of track
  • 1 person runs track while other 12 do an exercise until he gets all the way around – go until all 13 run the track on their own. Not sure of all 13 exercices but something like
    • Merkins, Squat Jumps, Dry Docks, Skiers (side to side and front to back), Plank, Right Arm/Leg High, Left Arm/Leg High, Burpees, LBCs, Lunges, Hand Release Merkins
  • Partner Up
    • 11’s with Squat Jumps and Hand Slap Merkins in the middle of the field

Run to Playground – COMBINED REPS flapjack 

100 REPS

Partner 1 – Run to school wall

Partner 2 – Pullups

100 REPS

Partner 1 – Run to school wall

Partner 2 – Decline Merkins


Parter 1 – Run

Patner 2 – Burpees


The 100 reps of combined pullups was a bit much but I feel like we don’t do enough pullups in general. I think everyone failed at this (at least to a degree, I know I did) so hopefully it brings some soreness. Basically 5 sets of 10 for each guy – that’s a big pullup day for anyone.

Lots of guys (young and old) were hauling on the 11s. I specifically remember Smokey, Squid, Rhapsody and Mash going hard but I was too focused on how to do hand slap merkins by myself until Coal Miner’s Daughter let me borrow Arena for the last few sets. I’ve seen Mash at the past two workouts but when I listened to the recording he said “Mash, 18“. Wow – I thought this kid was at least in college. I know I wouldn’t have woken up at 5am at 18 years old. Mad props to this kid.

Thanks for letting me Q. Thanks to Squid for taking us out. Remember to pray for Ethan who is having brain surgery this week.


Convergence on July 4th (Monday) at Basecamp – 7am

F3 Golf Outing – July 29th

We can sponsor a hole for $100 – Pop Tart to give more info on this

Morning Wood

19 PAX showed up at Kevlar this morning and found out that we would be hauling logs around the grounds for the first 30 mins. It was a risk to bring some new gear as apparently stupid decisions can get you banned from Q’ing (a la Lex Luthor per Horsehead) but not as risky as Cotton Tail going commando during the pre-workout kettle bell swings. He has a reputation to uphold and he put it all on the line this morning. “Out of clean underwear” was his excuse. Mmmmkay.

Horsehead led the pre-workout kettle bells with about 5 others (Bush, Cotton Tail, Bananas, Young Love) – we were going strong until Tiger Rag rolled up in his new orange Jeep which was quickly nicknamed “Pumpkin”. Due to his doors being off he was able to join the workout rather quickly. “It’s a Jeep Thing”.


Grab a log from the truck. I put in some XL ones in there for Tiger Rag and Bananas and I think they accepted the challenge. The logs ranged from 10-25 lbs and the ones in the back were about 35. What, you don’t weigh your logs?

Jog down to parking lot – SSH, Low Slow Squat (with log), merkins, shoulder press


Head over to church entrance and partner up.

Combined sets of 50, 100, 200 or 300

Partner 1 – Shoulder Press (200)

Partner 2 – Run to 3rd median and back

Flap Jack

Partner 1 – Chest Press (300)

Partner 2 – Run to 2nd median and back

Flap Jack


Partner 1 – Curls (200)

Partner 2 – Run to 2nd median and back

Flap Jack

Partner 1 – Right/Left hand merkins on log

Partner 2 – Run to 2nd median and back

Flap Jack


Partner 1 Jump Squats with log (50)

Partner 2 Run to 1st median with log

One more I can’t remember….


At The Track

Parter bear crawls around the track. Parter 1 bear crawls and Partner 2 runs track and catches them then flap jacks. Once I saw that humans can’t bear crawl more than 25 yards without giving up and reverted to lunge walking I nixed it and we circled up.

We finished up with the hostage which Bananas felt was more of a ladies workout. Full disclosure: It is. Some various abdomen work started until Horsehead pulled a Q-jack and thought it best to end with Eternal Flame, endless pushup, or whatever it’s called.

Good work men – pleasure leading today.


F3 Dads 

This weekend (didn’t get the local)

In June on Sat Mornings at Francis Beatty at 9am

Convergence Tomorrow

7am tomorrow (Saturday) – Day Zero – McAlpine Elementary
Memorial Day theme

Q School (Alf)

Next Saturday at Arbo – 6am workout then discussions and done by 8

If you haven’t Q’d or haven’t done it much this is a good place to learn.

Homes starting in the $400’s

12 anti “fart sackers” came out to Kevlar this morning to prove their worth and it was a pleasure to take the lead…


Run to parking lot…



Low Slow Squats

Carolina Dry Docks

Run to neigborhood hill and on the way we stopped at each light post and did 10 merkins OYO, 10 LBCs, 10 burpees, 10 squat jumps, 10 lunges each leg, 20 calf raises...cross Hwy 51 to hill….

20 Monkey Humpers at bottom (new tradition – see below)  Partner up

Partner 1 – lunge walk up hill

Partner 2 – 20 merkins then catch partner 1 and flapjack

Run down hill together

Partner 1- reverse run up hill

Partner 2 – 10 merkins then catch partner 1 flapjack…..again

Partner 1 – shuffle up hill

Partner 2 – 5 merkins then catch partner 1 flapjack....again

Partner 1 – Bear Crawl up hill

Partner 2 – 5 merkins then catch partner 1, flapjack...back down

Run up hill as a group…and over to the benches near the playground..

10 minutes of pain

We did 1 minute timed runs of the following exercises

1 min – Toe taps on benches (prob the hardest one IMO – Alf named this one “Irish Dance” or something – I guess that’s better than “toe taps”

1 min -Dips on bench

1 min – Iso squat – hold at 90 degrees

20 Derkins in cadence

1 min – bench sit ups – balance on bench and extend legs

1 min – sit downs on bench

1 min – step ups

1 min – lady pushups (incline) on bench

One or two more? I had 10 planned but we were running slighly over…

Back to the field and circle up 

15 Power Jacks in cadence (plank position, legs jump up outside of arms and back)

20 Hostages (hands on head, go down to ground one knee at a time and back up)

20  Flutters

6 inches (or two feet for most of us at this point) and we’re done!


Good push by all this morning – not too much down time and I appreciated the limited complaining about Bear Crawling up the big hill…Turkey Leg impressed with some swift running despite having one injured leg….allegedly. Which Doctor and Alf went strong all morning and the group all stayed together as we zig zagged from lot to lot. Cotton Tail and others seemed to enjoy the Hostage at the end…I’ll keep it in the rotation.

We Froggered over Hwy 51 to the neigborhood Pop Tart introduced us to a few weeks ago and we did our 2nd monthly “20 monkey humper salute” in the cul-de-sac which the new homeowers must certainly enjoy at 5:30am. They didn’t realize that homes starting in the $400s also included a free Thunder Down Under show, F3 Style – should we consider making a 2017 Monkey Humper Calendar? I call Mr. July.


Knights game coming up for F3 Dads – full info below:

F3 Dads: A Night with the Knights

The Boys of Summer are taking the field and F3 Dads will be there in force on Saturday May 14th. Load up the 2.0s and leave mom with a good book and a bottle of wine as we kick off the Summer of Sixteen at BB&T ballpark. We have a large block of tickets reserved for the game against our cross-state rivals the Durham Bulls.

Tickets are on sale now through April 28th! Don’t wait. This will sellout.

Who: F3 Dads from across the F3Nation and 2.0s of all ages.

What: Charlotte Knights vs. Duham Bulls

When: 6:05pm, Saturday May 14th

Where: BB&T Ballpark

Why: 2nd F – Making memories; Building character; Having Fun

How much: $12 per ticket; pre-game cookout in the park is free to every person with an F3 Dads Jersey



2.Login at top left corner with Username: f3dads and Password: tickets

3.Select your seats by clicking the box next to the tickets you want

4.Scroll to bottom and click “Confirm Selected Single Tickets

5.The next page provides confirmation, click “Proceed to Checkout

Select your delivery method and enter your payment information