Author Archive OrangeWhip

Tour de Matthews

Our AO is as solid as they come – good lighting, some hills, track (sort of), stairs, large field, really really ridiculously good looking site Qs, etc. but for a while I’ve wanted to take the PAX through DTM (Downtown Matthews) since it’s not even .5 miles away and it’s got a great feel to it and lots to do.


We started off with a strong pace but one that I knew the PAX could handle. Cotton Tail immediately yelled “pretty fast pace” in effort to send me a hint to slow down, Harley (I think) yelled “Where are we going?”.


What had happened was…


We immediately ran across John St. and took the back route to downtown Matthews, past Renfrow farms and into the motorcycle shop parking lot for a warmup.

SSH, Mountain Climbers, Carolina Dry Docks, Merkins


At the long one-way parking lot behind Seaboard

8 total lamposts – increasing burpees at each one – 36 total


Three rounds of the following – 20 derkins, 20 dips, 20 Sister Mary Catherines  and run a lap up the new stairs (that lead to Seaboard) and back around to Trade St.


Run down to the library across the street and partner up

Cumulative reps of the following with a partner:


1oo merkins

100 squat jumps

200 LBCs

Partner 1 runs lap around the circle in front of the library and flap jacks


We rounded up the PAX to head back as it was already 6:02 and we were exactly 1 mile away from the school


In Downtown Matthews 

At 8 lamposts we did 8’s


1 plank jack, 7 merkins, 2 plank jacks, 6 merkins, etc.


At this point it was 6:08 and we headed back to the school on the back road.


We made it back by 6:13 and did an AYG sprint to the lot, which took us less than 1 minute and ended up finishing a minute early. I was considering a burpee burnout but I could tell we were done.




Swiss Miss, being a true servant leader, brought up the back of the PAX as we were going across some busy roads and went pretty far offsite – thank you.


Gypsy came back after posting like 4 times since he joined F3 last Friday. He said he just gave up smoking after 30+ years and he’s killing it now – congrats bro. Bring your friends.


I did a little pre Q-run last night at like 10:30-11ish pm and saw Drive By at Seaboard taking in a very dark stout brew. He said he was out for this morning because it was late and he was feeling good with a beer (or two) in his belly. I pushed him (and another guy there) to post and he showed up. He knew we were making the trek to downtown and still made it. He’s basically out until next summer since he’s a teacher and has to make it to school early – see you then brother.


Everyone pushed hard today, it was a little longer of a run than usual but we stayed within 50 yards of each other the whole morning. Except at the end when Rhapsody put it into 5th gear on the AYG run – such a douche move.


We got a good tour of Matthews today – there’s a lot to do but there was a bit more traffic than anticipated. Nice work by all!



Nov 4th Matthews – 5k race benefiting TEF Charlotte – The Exceptional Foundation – non-profit program for Adults with special needs

Contact Tackling Dummy for more info


BOGO Pavers


Last night was my 12 year anniversary so after a bottle of champagne and a pre-workout (TMI?) I was a little tired this morning, but I’d been begging Pop Tart to Q so I had to bring it. I’ve never posted and smelled like champagne before and thankfully no one noticed.


19 men, including 1 FNG, assembled in the gloom and got to carry my old patio pavers around for 45 minutes and here’s what happened….


Warmup – lap around school and back to parking lot

SSH, LSS, Head Slap Merkins


Run to truck and grab two pavers – most men, except for maybe Ted Cruz, can easily hold one per hand. 

Back to circle for extended warmup

Butterflies, merkins with paver lift


Run to track and partner up – use 4 bricks instead of 2 for all exercises 

P1 – lap around track

P2 – shoulder press and flap jack

P1 – lap around track

P2 – curls and flap jack

P1 – lap around track

P2 – chest presses and flap jack

Line up on track and do a 70% speed lap


Head over to the wall (no bricks)


Round 1

  • 5 merkins with feet on wall, bear crawl to curb
  • 5 decline merkins, bear crawl to painted line
  • 5 merkins on line, bear crawl across parking lot to next curb
  • 5 incline merkins on the curb

Round 2

  • Start with hands on the wall – 10 merkins alternating hand onto the wall and down
  • Reverse bear crawl to curb – 10 incline merkins
  • Reverse lung walk to curb

Line up on track and do a 80% speed lap then grap your pavers and head back to the wall


More wall work…

Wall sits with shoulder presses  (35 in cadence)


Now things are getting weird…

Line up across from your partner and press bricks together, extend your arms and do 10 squats

Somehow this actually worked and it was hard….saving it for next time.


Run to back of school and grab a stump

  • 10 step ups each leg with bricks
  • 10 merkins on tire
  • 20 donkey kicks on school



Run to playground and leave bricks on the side

Round 1

P1 – runs to school

P2 – does pullups – 50 total

At the flapjack both partners have to do 5 burpees


Round 2

P1 – runs to school

P2 – jump squats  – 50 total

At the flapjack both partners do 3 burpees


Round 3

P1 – runs to school

P2- merkins –  60 total

At the flapjack both partners do 1 burpee


Parking Lot

Find a line on the parking lot and plank

5 merkins on your line, plank walk sidways to your right, 5 plank jacks, plank walk back to your left

4 merkins on you rline, plan walk sideways to your right, 5 plank jacks, plank walk….

We did this until we did one of each – lots of burn


Burn out

Lineup on far end of lot – suicides

Line up on far end of lot – AYG to the end – return pavers and we’re done…




The group started chipper with lots of attention going to McGee’s bright yellow F3 shirt and Pop Tart’s bed head (see below). I noticed right away that McGee had that blue tint that most people get when they are low on oxygen and realized that his yellow shirt was at critical neck tightness levels. He assured us that it was just his traps and bi’s pulling at other ends of the shirt and that his neck was perfectly fine. The yellow shirt was created back in the day for Q’s to wear at the workout so you could find them in the gloom….allegedly. I prefer to wear all black because it’s hard to see and it looks good on me.


Laronda, Squid, Square Root and McGee all took well to the sprints and track work. Laronda has been around for only 3 weeks and seems to be a seasoned F3er already. At that speed, if he’s not careful, someone is going to invite him to do the BRR…don’t. Square Root is on his yearly hiatus from swimming but his leg strength continues to impress. Thank goodness for kick boards.


Bang Bang is in his second week of F3 and is shedding the weight already. He’s slated to join the USMC in October and has been taking free advice from several dudes. If he fills out and adds some strength he will kill all of us.


Colby (our FNG today) was a hard name but I’m ending up with Cubed Root which is kind of a mouthful (Square Root brought him). Name credit goes to McGee. I think a name change may happen soon because we didn’t really dig too deep. He pushed hard today and did well for a first timer.


When did OT go over 50? I must have missed it. If I had known I would have thrown a karaoke during warmups – have you ever seen this guy shuffle his feet? It’s like Dancing with the Stars on crack. He also stayed behind to make sure my truck started – what a guy.


This is what Pop Tart looked like this morning btw…

Image result for prince



Bring beans to your workouts this week to donate – canned goods to be exact. Retread was the only guy to bring anything today.

Watch the Cavs beat the Warriors tonight which will eventually be the greatest comeback in NBA history after being down 3-0.

Uncle Sam is calling…

I knew after Friday morning I would be completely out-of-pocket for a few days so this BB is up a few days late, but my concious wouldn’t let me just skip one.


My 19 year old neighbor Sam asked me to recommend him for the Marine Corps on Thursday so I said sure thing – you just have to come to F3 on Friday. Well he came as an FNG and now he’s hooked – he also went to Marine bootcamp on Saturday morning and said F3 was a lot harder.


Bang Bang is his name and it has 3 references – the last one I realized on the drive home and was stoked!

  1. He works at Bonefish Grill (Bang Bang Shrimp)
  2. He’s joining the Marine Corps
  3. His last name is Maxwell as in the Beatle’s song Maxwell’s Silver Hammer –  “Bang Bang Maxwell’s Silver hammer came down upon his head…..”


Here’s what we did – 

Several warmup laps around middle school median and run to circle in the middle of campus for warmups (SSH, LSS, Merkins)


Wall work

20 donkey kicks – run up stairs and back

20 decline merkins with legs on the wall – run up stairs and back

20 Thigh slappers – run up stairs and back

Wall sits with air presses while we wait on the PAX

Round 2

20 squat jumps – run up stairs and back

10 wall merkins (hands on wall down to ground and do merkin) – run up stairs and back

20 of something else – run up stairs and back

Wall sits with air presses while we wait on PAX


Run to hill

1 squat jump at top, 2 sister mary catherines at the bottom, 3 squat jumps at top, 4 sister….etc. until we got to 10


Run to rocks and partner up – go to gazebo

Cumulative reps – partner 1 runs, partner 2 exercises and flap jack

Round 1 – 300 curls

Round 2 – 150 shoulder presses

Round 3 – 60 step ups

Round 4 – 100 chest presses


Run back to main field 

Ring around the burpee – get in a circle and take turns sprinting around the PAX and as you pass each person they have to do a burpee

Up-downs in a circle

Ab work until the end



Small small group today…10 guys…are me and Fault Line doing something wrong? According to Alf he would prefer Bull Dog to be his personal trainer so maybe those two were doing a private training session somewhere.


The group we had worked really hard. Cotton Tail went Navy on us and started yelling out military lingo to Bang Bang to try to get him used to the abuse.


Rhapsody on Q this Friday…



F3 Dads every Saturday in June at Francis Beatty – 9 am at the softball fields

Convergence with Joust on 6/23


Bodies in motion…


After only posting once in about two weeks I realized how fast your body goes back to lethargy. In about two weeks you can go from feeling at the top of your game to zero because you didn’t feel like posting one morning or because you had other things going on. It can be frustrating because you really do have to push every day or at least be very consistent to keep your body going.


The same goes for our relationship with Christ. I’ll have a good few days reading my bible and praying each morning and I think “I’ve got this now”, then I just chill for a few days because I’m feeling good. A few days pass by and things start breaking down. I am not loving others, I’m selfish, irritated and trying to do everything on my own. Then I’ll be broken by a recurring sin or failure, and the cycle continues.


We think we deserve to have a privileged life and relax and enjoy everything – but we have to work for it, physically and spiritually. Of course we were not made for this world but while we’re here we have to push, we have to stay motivated and we have to put Christ first each day. F3 helps me to think that way and for that I’m very grateful.


They say bodies in motion stay in motion – our hearts need to stay in motion each day and be disciplined in our relationship with Christ. We can’t take a break – and that’s a good thing.


In other news – we also worked out this morning –


What had happened…


Quick warmup run and circle up 

  • SSH, LSS, Head Slap Merkins


Run over to Woodfox Ln 

Run down the street doing increasing burpees at each lamp post to the stop sign at the end of Woodfox, plank and run back doing the same thing. There were 5 total lamp posts so we hit them up both ways.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (55 burpees)


From the top of the road…


Run down to Fairway Downs – 20 sit ups

Run down to Rosemead – 20 Sister Mary Catherines

Partner up

Catch me if you can with your partner with 1 burpee, flapjack (probably 5 more burpees, (60 total)


Wall of school building

20 donkey kicks – 10 derkins on curb

20 alternating foot kicks on wall – 10 derkins on curb

20 thigh slappers (10 each) – 10 derkins on curb



Parking lot

Partner work

Line up across from your partner on the provided lines (about 15 feet away)


Round 1

Bear crawl to the middle – 2 hand slap merkins – bear crawl back – 10 full

Bear crawl to the middle – 4 hand slap merkins – bear crawl back – 10 full situps

Bear crawl to the middle – 6 hand slap merkins – bear crawl back – 10 full situps

Bear crawl to the middle – 8 hand slap merkins – bear crawl back – 10 full situps

Bear crawl to the middle – 10 hand slap merkins – bear crawl back – 10 full situps


Round 2

Same thing as above but we did 2, 4, 6, 8, 10 squat jumps with your partner and 10 plank jacks in between


Run down to baseball field

3 burpees at home plate

20 merkins in right field

3 burpees at home plate

20 squat jumps in center

3 burpees at home plate

20 merkins in left

(9 more burpees – 69 total)



To the hill


10 merkins, reverse hill run, 10 more at the top (something like that)


10 Carolina Dry Docks – bear crawl – 10 more at the top


Burpees – 1 at the bottom of the hill, 2 at the top, 3 at the bottom, 4 at the top, 5 at the bottom (15 burpees – 84 total)



Parking lot


Partner suicides

  • Partner 1 planks, Partner 2 runs to 1st basketball goal, flap jack
  • This continues until both partners have run to all 5


Circle up

Freddy Mercury’s, Sit Ups, Jack Knife, Head Slap merkins, then 10 burpees on your own (94 total)




I learned recently that if you keep the warmup short and sweet that the entire workout feels about 20 minutes longer. So I did that…


It seemed like the PAX had the most fun trying to coordinate the partner jump squats facing each other. There was talk of chest bumps, booty bumps but only Bulldog and Puddin Pop attempted an in-air high five. I peeked down and they didn’t look too bad. In fact i think they were in the lead for most of this part of the workout so they may have figured something out.


If anything made me proud it was that Floor Slapper was on time and didn’t leave early. He is getting better.


Chin Music and Header did a pre-run and came back motivated and talking about a “cross carrying” idea next Easter with some heavy duty crosses. Sounds like a good idea, we have some time to plan for that. Both of these two were also by far the fastest at the end of the workout on the suicides..


Busch led the PAX through most of the workout and came in strong on the hills. He was also very interested by my suggestion for the first F3 calendar shoot. I can see him as 2018 Mr. February. Thanks for taking us out in prayer.


It was a priviledge to lead this group, as always.




Thunder Struck

Familiar faces start to roll out of their cars and form into a tightly knit circle in the parking lot, obvious jokes ensue, a few yawns and some nervous laughter discussing the outlook of the weather heading straight for us.


I think about 15 guys were there when we started…the Kevlar elite! Think – beaches of Normandy men! The usual tough guys!


Then people started talking about possibly getting “wet” and “what if we die?” The chances of us dying in a lightning storm are like 1 in 20,000,000 – or what my wife likes to call her “jackpot” – hence my recently upgraded life insurance policy. She was willing to take the chance of me posting this morning.


I tried to distract the PAX telling them using the ol’ “well the thunder is a few seconds behind the lightning so it’s at least X miles away” – you know, that bullcrap that you’ve always said but probably isn’t true.


I gave a disclaimer on the weather just in case anyone thought that I had anything to do with it starting to rain. The epic lightning was my main concern, and allegedly the only reason F3 is ever cancelled – someone mentioned.


What had happened…

We took off fast – some would call it a “shotgun start” because 8 seconds in to the workout – CRACK!!! – the lightning hit somewhere on Monroe Rd. and took down a tree (true story). It lit up the entire sky – think 4th of July Sandlot scene. This was at least a mile away and we knew we could make a dead sprint for the tennis shelter without getting hit. We turned around only to see at least 10 guys heading back to their cars. The men who set their alarms in the 4’s, drink their coffee black and bite down on sticks instead of getting anesthesia.


Bookie got caught in the middle and had a very important choice to make. Take the blue or the red pill. He chose correctly. Picasso and Squid didn’t think twice and I’m still trying to figure out if Fault Line is human or not because there have been a series of workouts where he really seems like he’s completely prepared to die. He Q’d one a few weeks ago where he took us right to a field filled with water to run sprints…he was genuinely annoyed at the whining from the other guys. This may be the guy that you grab when you go to war. Squid has never shown resistance to pain or risk of death and Picasso and Bookie impressed me to no end.


The workout…

Well – we went to the tennis pavilion (crap, I just realized I left all my cones all over the parking lot that I previously planned to use this morning).


Since we all 5 know what we did I’m keeping this brief – we used the benches and tables in the tennis pavilion.

  •   Warmup – squats, burpees, merkins, IWs, stretching
  • 5 stations where we rotated – step ups, derkins, dips, side-step ups, jump ups
  • Lots of plyo work, fast twitch style from my days as being a jump trainer (true story)


The last 15 minutes we left it up to a committee and had everyone co-Q. One guy called out a workout and the others had to follow. I think the best one was Picasso’s bear crawl circle where he called out 5 merkins in between. Really good stuff.


At 6:14 we made a dash back to the parking lot…I said a quick prayer thanking the Lord for delivering us from the storm and we all left.


Discomfort is good and it stretches and grows you and the 5 men who pushed through today understand this even more. To the men who left, we get it, you have a wife and kids to take care of, we really don’t blame you…buuut we can’t give you credit for posting.


Small note – I invited a FNG today and he freaking came and tried to find us! He was late but he tried to post in the storm.


Thanks to the 5 guys for co-Q’ing this workout and for pushing through. T’was a good morning.



“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.