Author Archive Mic Check

OG SOB

We did some exercises.

Thine Ole Moleskine:

May 2013, 1 month after I first started F3 I Q’ed the Maul, shortly thereafter became the site Q with Mighty.  Today, I Q’ed again, perhaps for the last time, as I’m finally making the move north to Huntersville to cut down on the commute I’ve been making to work for the last 8 years.

You all know by now, F3 isn’t about the workout.  Sure we show up early, exercise, some harder than others, yes we have definitely gotten stronger.  I’m grateful for that, and grateful for the guys over the years who have pushed me and encouraged me to keep coming out.  But F3 to me is about the bonds I’ve formed.  The talks while we mosey where we talk about our spouses, partners, dates, kids, school, sports and Frehley.  It’s been about seeing guys transform from being timid and nervous on their first day, to confident leaders and yes, a little healthier physically after a few months.

Thanks to the leaders of F3, the guys who have grown South Charlotte, SOB, Waxhaw and Weddington.  I know there’s a lot more done that most guys aren’t aware of.  Thanks to all the site Qs, who do the work to make sure every workout has a Q for guys to follow.  I know it’s not easy.  Thanks to the older dudes who inspired me that I could stay healthy and strong as I age.  Thanks to the beasts who pushed me every workout.

You won’t see me during the week anymore, but I’ll pop in a few Saturday here and there.  And heck, I’m only moving to Huntersville, so I’ll see you all around elsewhere.  Thanks guys, this group of friends means more to me than you know.

2 departing requests…

1. Keep showing up.

2. Keep good form.

-Mic Check

Lots of Chatty Cathys

An outstanding group of 24 showed up, some late, to Stonehenge and were pushed to their limit.  YHC included.  Here’s how things went down.

THE THANG

  • Short mosey, stop….Puppy and others rolling up late…..audible and circle up in CVS to wait.
  • SSH
  • MERKINS
  • MTNS

Mosey to Y field.  Stop multiple times on the way mixing in various merkins and other.

Line up for Burpee gassers.

  • 10, 6 count Burpees in cadence
  • Run the length of the field and back
  • 15
  • Run the length and back, twice
  • 20
  • Run the length and back 3 times
  • Mix in SSH and Seal Jacks to wait for the group

Short mosey to Brave Slalom course.

  • Follow the leader up and down slalom of trees
  • Merkins when you finish
  • Repeato back
  • Reapeto back
  • Reapeto back lead by Bevo and Loogie.

Short mosey back to field and partner up.  Time to dig deep because we were exhausted at this point.

  • Plank decline merkins X15
  • Run the width of the field and back
  • Reapeto X20
  • Run
  • Hand slap X20
  • Run
  • Reapeto X20
  • Run
  • 6 count Burpees with partner X15
  • Run

Let’s head back, time is ticking.  Stop multiple times on the way back for merkins or Mary.

THINE OLE MOLESKINEY

Where do I start? The tweets and texts began the night before with many SOBS poking the bear.  It continued when the PAX gathered in the gloom and remained loud during the first 15 mins of the workout.  I think a collective UNCLE was called right around the 6 count burpee gasser.  YHC enjoyed the lively and often funny chatter.  We had quite a group today, I enjoyed every minute of it.

I could tell today that guys were going past their normal limits.  That’s what it’s all about and I’m proud to see it.

Fellowship gathering following the workout was just as much fun.  I think it was a record crowd.  Too many stories and jokes to possibly summarize, but here’s my best recap:

  • My partner Fire Hazard is a perfect form beast
  • Frehley doesn’t know how to operate a phone
  • Bevo brings great energy to the PAX
  • Commish gets respect for not ducking hard workouts
  • Balki, Rump Roast, Soft Pretzel, Swiss Miss and Lex were out in front during burpee gassers
  • Tree slalom needs a name
  • Haggis feeling the pressure to make next week’s workout even harder
  • Dolphin feeling even more pressure since he’s leading the week after that

Thanks for a great morning fellas.  Seriously, it was an excellent group today.

 

 

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1 2 3…Hard Work!

18 put in some hard work on a Friday. There were a number of guys in early flipping a tire and swinging iron.  Shout out in the comments if you were there.

Here’s how it went down.

Warm up:

  • Seal Jack
  • Merkins
  • MTNS
  • JUmp Tucks

The Main Event:

  • Started at the bottom of hill – run to the bridge and back to get warm
  • Bottom of the hill – Should Tap Merkins
  • AYG back to the top – call out what number you finish at the top – First calls out 1, second 2 etc
  • Bottom of the hill – more merkins

4 rows at the bottom of grassy hill

  • Row 1 = finishers 1-5
  • Row 2 = finishers 6-10
  • Row 3 = 11-15
  • Row 4 = 16 – 18

The idea was to have people of equal speed match up against each other in order to push one another. Iron sharpening iron.

  • sprint to the top x 3
  • shuffle left x 3
  • shuffle right x 3
  • hops x 3
  • backwards x 3
  • sprint x 3 + 1 in case anyone was saving a little extra

Brisk mosey back up the hill, stop ar bridge for star jacks, continue mosey and play follow the leader up and down grassy hills and through trees.  Did this I believe 3 times.  Mixed in a few burpees or merkns during waiting periods

Mosey to the field for gassers – same rows battling one another.

  • full field sprints x 4 – this is The Brave, half the field just won’t do
  • wheel barrow as far as you can – sprint the remainder – flapjack
  • mosey half way – sprint the rest x 3
  • full field sprint x 4

Mosey home, mix in burpees, and merkins to keep the PAX together.

THINE OLE MOLESKINEY

We started the workout off with a ball of man and a message from YHC to put in hard work today.  The PAX definitely did just that.  The hill and field work with rows of teams really seemed to work out well.  Guys were competing all morning long for first place.  Notable strong performances from the usual SOB Swift vets like Brat, Honey and Softy.  Other newer guys really impressed out there today like our friend from IL Pebbles, young 20 something Mario, Lex, Fire Hazard, Commish and 3 day old Pit Boss.

SOB Vets never seem tired when it’s time to run and today was no different.  Brat, Honey and Softy led much of the day.

Pebbles is just a beast.  You like to workout out beside a guy like him because you know he is going to push himself hard each time out.

Mario and Lex were just tearing up the turf during gassers.  At one point I had to put them in group one just to give them new competition.

Fire Hazard is seemingly at every workout I see and working hard each time out.

Commish and Pit Boss(third post) are both newer guys and earn respect for putting in great effort on what I would consider a very difficult workout.  You two impressed me today.

I know it’s said a lot but this time I really mean it, a really great group of guys out there today.  Thanks for allowing me to lead you.

Announcements

  • Dolphin on Q same place, tomorrow 6am

Hey Lohan, let me see your 6 pack

No waiting around today, we just got started and didn’t stop until Chippie’s watch said 7:00am.

Da Thang

  • 30 SSH
  • 20 IWS
  • 20 Reverse Lunges
  • 10 Merkins
  • 20 MTNS
  • 10 merkins

Let’s Go

Circuit around Loch Ness

First wall = Good form dips and incline merkins

sprint to second wall = jump ups and slow, deep squats

sprint to picnic tables, decline merkins

sprint back to second wall = jump ups and slow, deep squats

sprint to first wall = good form dips and incline merkins

sprint back up to second wall = 20 climbs over and back on the wall, then squats

sprint back to picnic tables = decline merkins

Quick mosey to Fight Club turf for next circuit

10 pull ups – 10 Burpees – 20 supine pull ups X 3

Quick mosey to random parking lot

3 team relay race – then short quick mosey to hill and grab a partner

Hill circuit = partner 1 up the hills three tims, partner 2 dolly, REPEATO I think 3 times.  Changed the ab exercise up and added 4 hills.

Mosey back to Loch Ness, plank work while we wait, then quick lap around, more plank then mosey home, finishing up with Mason Twist.

THINE OLE MOLESKINE

A lot of regular motor mouth SOBs on the scene today, which is always a lot of fun.  The goal today was to pick up the pace a little and keep moving.

Welcome FNG Sparky, who wore a sweatshirt with the word Lindsay on it.  Well that of course reminded Dirty Ole Man Frehley of his favorite actress Lindsay Lohan.  We decided against his name suggestion.

Strawberry gave a shout out to Heartbreaker and Software for having a six pack.  Apparently six pack means they have done 6 workouts in a row.  Some PAX were confused and thought we were going to see a shirtless pose down.  Thankfully no.

Always happy to lead the PAX in the gloom.

 

 

Don’t Call it a Comeback

21 including 2 FNGs came out to The Maul for a good beating. Work has kept me away quite a bit lately, so it was good to get back out and lead the Pax.

The Thang

  • SSH 25
  • IWS 25
  • MERKINS 10
  • MTNS 25
  • MERKINS 10

Short Mosey to small wall next to Firebirds

  • Slow dips 20
  • Slow Derkins 20
  • run to speed hump and back
  • Repeato X 3

Shorter Mosey to front of Theatre

  • 5 count Burpees in cadence, with good form X 7
  • Run to hill
  • Back pedal up the hill
  • Run back to Theatre
  • REAPEATO X 3
  • 5 count Burpees X 7
  • Run to the hill
  • Partner Wheelbarrow up the hill

Mosey for Mary

  • Plank
  • elbow plank
  • JLos
  • Flutter
  • Dolly

Mosey home for final 1 minute plank hold

 

ThineOleSkine

It was a lively crowd and they gave YHC the business throughout. The mumble chatter subsided once the beat down hit it’s stride.

Welcome FNG Milwaukee’s Best and Johnny 5, keep coming out.

As always, it’s a pleasure to lead.

 

Let’s Take This Underground

12 brave fellas woke up, checked the weather and still decided it was worth posting this morning.

The Thang:

Mosey to a warm parking deck on the lowest level.  Circle up and start moving.

  • SSH
  • IWS
  • Merkins
  • MTNS

We worked our way back at forth from one end of the deck to the other.  Mixing in various exercises at each end.  Half way through the mosey, turned into AYG to the other end then do said exercises.

  • 7ish count Burpees.  All together with good form.
  • Merkins – slow and good form
  • MTNS
  • Lunge
  • Bear Crawl
  • Broad Jump
  • Crab Walk
  • Partner Wheelbarrow
  • Flutta
  • Dolly
  • LBC

Mix in some plank work and we were gassed at the end of it all.

Thine Ole Moleskine

So we all know it’s cold and it makes it harder to get out on mornings on days  like today.  YHC took this into account and moved the PAX to a warmer lower level of the garage.

Impressive work by a number of guys today, sprinting hard throughout.  Big Tuna,  Mad Hatter, Hopper, Camacho, Dolphin are ones I recall flying past me regularly.  Market Timer of course blew past everyone with ghost crab speed in the crab walk.

Closed it out with guys laughing and enjoying some coffee.  Great start to the weekend.

 

The Hole

7 gentlemen started their week with iron and hip hop.

The Thang

Mosey to the nice turf field and begin usual warm up.  Cue up Eminem radio, a personal favorite of Loogie.

  • SSH
  • IWS

Now grab your bell and let’s get started.

  • 2 hand swings
  • LATE ARRIVAL OF WING MAN AND TR
  • 3 way curls
  • Tricep extensions
  • Figure 8
  • Dolly press
  • Upright rows
  • Bent over single arm rows
  • 2 hand overhead press
  • Goblet Squat
  • Flutter press
  • jog to the end line

Repeato 3X

The Ole Moleskiney

Solid painful workout today.  We circled, swung the bells, had a run in between rounds and really got after it.

Announcements:

Please bring your shoes to donate Wednesday to The Maul.

 

Hello Fall

21 dudes started off relaxed and dry.  They finished exhausted and soaked.

The Thang

  • SSH
  • IWS
  • MERKINS
  • MTNS

Partner Up

  • Plank Decline Merkins – Flapjack
  • Lap
  • Plank – 6″
  • High knees and jump tucks – Flapjack
  • Lap
  • Plank 6″
  • Merkins
  • Hand Slap Merkins
  • Lap
  • Plank – arm behind the back
  • Merkins
  • Wheelbarrow to light and back

Line up sans partner

  • Burpee Broad Jump
  • Crab Walk back
  • Flutter
  • AYG to light
  • Dolly
  • AYG back
  • LBCS
  • AYG to light
  • MERKINS
  • Plank 6″
  • AYG to light half way to base
  • Plank – MERKINS
  • AYG home

Thine Ole Moleskine

The rain started early and eventually got pretty heavy by the end.  The men of the Maul endured and put in some strong work.  It’s great as always to lead the group.  I like seeing the fairly new guys posting regularly.  Keep it up.

Maul plus KB Challenge Day 1

Loogie and YHC arrived before 5 for the KB workout and found a larger than normal circle of fellas ready to swing.  TR and crew were beginning Day 1 of the KB challenge.  10 million swings in 3 days or something along those lines.  It was rough.

The rest of the smart men showed up at the regular time for the regular Maul thrashing.  Here’s what went down.

30 SSH

25 IWS

10 Burpees

30 hand release merkins.  TR renamed them to Voodoo Checkpoint merkins.  Picture it and you’ll get the joke.  Might be too soon, but both guys were there and got a good laugh out of it.

10 Burpees

Mosey to parking lot by the Chick

YHC called out an exercise, upon completion you are to sprint to the other end of the lot, plank, then do next exercise and sprint back.

Burpees

Merkins

Jump tucks

Diamonds

wide arm

More Burpees

CDD

mix in planks, 6 inches

mosey to lot beside target

Run to top of hill, 15 decline merkins

return for flutter

back up hill, 20 declines

Return for dolly

protractor

6 inches

mosey to speed bumps, for carioca, back pedal and sprint

mosey back home, finish with plank and elbow plank

The Ole Moleskineeey

Big group of boys showed for today’s work. Lots of guys pushing themselves hard today.  Iron sharpening iron.

Welcome back to Voodoo, Checkpoint and Long Haul.  Nice seeing them at The Maul today.  Welcome to FNG Over-rated.  He’s a Cowboys fan, enough said.

Holy Hit Man is becoming a regular SOB.  Keep posting brother.

Thanks for letting me lead today, I always try my best to make it worth it.

I know we’ll have comments, so please sound off below since this recap is pretty weak.

 

 

 

 

Murderhorn >= BRR?

Posted on behalf of Strawberry

15 of South Charlotte’s finest decided they wanted to get a workout equivalent to running 30 hours in the mountains. The Murderhorn obliged. Good news = I’m a professional. Bad news = not in exercise science.

The Thang:

Warmup:

– SSH x 30
– Merkins x 20
– Parker Peters x 20 (Opposite of Peter Parkers for the Pax that don’t know)
Mosey to Murderhorn; detour down and around Rosebriar Lane’s circle (YHC had to look that up). Stop half way around loop for 10 merkins. Then back up and down the murderhorn stopping at street lamps for 10 merkins along the way.

20 Burpees OYO – Mosey up and grab a running and pressing rock (No pebble, but also no boulder)

Split up into 3’s for Grinders:

– Man #1 = Curls. Man #2 = run to 1st street lamp with your rock to relieve Man #3 = alternating offset Merkins with rock. Each Pax tags the other for alternating stations so each is on a station twice.
– Next sets – Man #1 = Overhead presses. Man #2 = Up the hill to the street lamp with your rock. Man #3 = On your 6; press rock while Dolly. 2 Rounds.
– Last Round – Man #3 on 6 – press rock while Flutter. Others keep same exercise.
– Return rocks, and start back up the ‘Horn.
Stop every street light for 5 Burpees OYO.

Back to parking lot for Mary: First off = 5 Burpees OYO; then LBC’s x 20; Rosalita x 20; Heels to Heaven x 20; Russian Twist x 20. 30 seconds left so 20 Merkins for old times’ sake.

Moleskin:

Great turn out considering the many ‘runners’ excuses about ‘taking it easy’ on the verge of BRR. YHC didn’t want the Pax to feel left out running hills, so we gave a visit to the Murderhorn. What a sneaky, nasty hill. With the days getting shorter, it’s also becoming more dangerous with the early worker bees who don’t partake in the joy of F3. Their loss; our gain unless one of them hits us while we’re doing burpees, rock press/dollies, etc. Great work by all who posted. It was brutally humid, but everyone powered through and kept a consistent pace with each other. As always – Mic Check took us out with a great prayer. It’s humbling to be able to lead such a great group of Brothers

-Strawberry