4 pax gathered in the parking lot of Elon Park to get the week started right.
The Thang:
COP:
20 swings
20 ssh
20 IWs
40 swings
75 calf raises
60 swings
50 lbcs
80 swings
lap around the parking lot and 10 lunges
100 swings
lap around the parking lot and 10 side lunges
80 swings
lap around the parking lot, 50 heels to heaven
60 swings
20 low slow squats
40 swings
lap around the parking lot and 10 burpees
20 swings
lap around the parking lot
50 over head presses with kb
50 dollys
50 curls with kb
50 flutter kicks
50 skull crushers with kb
50 dying cockroaches
COT
Naked Moleskine:
For the second time in 3 weeks, YHC was involved in some Q’fusion on who was going to be leading pax in the gloom. Yesterday afternoon on the slackisphere, Frehley’s was asking for substitute Q for some digestive trouble he was having. I guess everything worked out.
The Panthers game inspired a redo of the hardest Q YHC has performed at Foxhole. Somehow we were able to finish up earlier this time.
500 swings total today. Before we began, pax were instructed to grab their lightest kettlebell. Hopefully this was good advice.
Great effort by all the pax today. I don’t believe any repeats from the first time I introduced the swing ladder. Always an honor to lead such great men.
Announcements: The weekly email is far more detailed and accurate than YHC, check it.
15 pax ventured into the gloom of Stonecrest shopping center to get their hump day beat down.
The Thang:
Mosey over to the corner of the parking lot for a quick warmup.
COP
SSH X 20
IW X 20
Merkins X 10
Side Lunge X 5
Run to the base of the Murderhorn and up to the neighborhood park.
Diamond Merkins, close grip merkins, normal merkins, wide grip: all X 20
Pull ups X 40
Plank o rama while waiting on the six.
Run back up the Murderhorn
Mary led by Mario while waiting on the six.
Mosey along the back of Stonecrest to St Matthew’s Church.
Rosalita X 20
Burpee Ladder Lap:
Run around the church(~1/3 mile) and stop at each speed bump while performing an increasing number of burpees: Start with 1, then 2, then 3,…..10 total speed bumps.
Mosey back to the launch with some heels to heaven to burn out the clock.
COT
Moleskine:
The first pax YHC conversed with this morning was Haggis who thought that he was on Q today. He was relieved to learn that I was there with a plan.
Poptart rolled in at 5:29 and took a lot of good-natured ribbing for his bright yellow shoes. YHC personally thought they were pretty stylish.
The burpee ladder lap around St. Matthew’s started out pretty easy but got nothing short of brutal by the end. #selfsmoker
We covered a lot more ground today than we typically do at the Maul. YHC quickly got behind schedule and had to cut out 2 parts of the workout. Flexibility is key!
YHC appreciates the effort from all the pax today and like always, appreciates the chance to lead.
Announcements:
The pax spent time speculating but did not have an official explanation on what workouts would be cancelled/converged due to the Christmas and New Years holidays. Stay tuned to the weekly email.
SOB HDHH tonight at Duckworth’s Ballantyne 7:30 PM.
YHC usually doesn’t give pax any warning but took to twitter preblasting the Triple Nickel on the Murderhorn. Somehow 18 pax showed up in spite of this.
The Thang:
Quick COP next to movie theater:
SSH X 15
IW X 15
MC X 15
Mosey to the top of the Murderhorn
TRIPLE NICKEL
Run to the base of the Murderhorn and complete 5 merkins.
Run up to the top of the Murderhorn and complete 5 squats.
Repeato X 5.
Wait for the six to finish at the top while performing Mary: LBCs, Flutter, Dolly, Rosalita, etc.
Mosey behind the movie theater:
Hold people’s chair while pax complete wall walkers with a verkin at each crack.
2nd COP:
Chippy led alternate toe touches.
Hold plank while all pax run around the circle individually. Plank ring around the rosie.
Hold elbow plank until Outback’s watch hits 6:15.
COT
Naked Moleskine
The usual clown car duo of Lugee and Mic Check has been replaced with both pax arriving separately the last two days. Trouble in paradise?
It doesn’t look like we did much unless you’ve experienced the Murderhorn firsthand. One time up and you’ll want to head back to Stonecrest. 5 times up and the behemoth begins to crush you. #selfsmoker
The more YHC posts with Frazier, the more convinced YHC gets that he is some sort of fitness robot. Not only did the guy finish the Murderhorn Triple Nickel well before any of the other pax, he complete extra reps with the six. He must’ve completed 6 or 7 trips up and down.
FC has replaced his lime green towel with a purple one.
Chippy was critical of the pax Mary form post Murderhorn. We gave him an opportunity to lead one of his favorites before the plank Merry Go Round.
Several pax were vociferous during the plank ring around the rosie, calling out other pax plank form. #everycopisacriminal
First time YHC has remembered all pax in a group greater than 10.
YHC used to be able to Q on a much more regular basis prior to change job roles and traveling frequently. With the fluidity of this schedule, it is difficult to commit to Qing months in advance so whenever an opportunity does arise, I’m all the more appreciative of the challenge. As always, it was an honor to lead!
Announcements:
Bean, Outback, MT, Haggis and Co are planning a Mountain Getaway Friday afternoon-Saturday afternoon that will include running 3 of the BRR legs(~17 miles), sleeping in a cabin, and plenty of 2nd F. Reach out to one of those pax if interested in joining.
Plenty of open Q slots for The Maul as well as Dromedary in the coming weeks.
There were 11 guys standing around in the parking lot next to Regal Stonecrest cinemas. At 5:30 we started to work out. Here’s what we did.
The Thang:
Mosey across Elm Lane to the bottom of the Murderhorn. Turn around immediately and run back up and to the launch point for a warm up COP.
SSH X 20
IW X 20
10 OYO Merkins of each type with plank in between(diamond, regular, left leg up, right leg up, wide)
10 Side lunges
Set of seven’s on the hill
Burpees at the bottom, backwards walk up the hill, squats at the top.
Freddie Mercury waiting for the six.
Jack webb abs. 1 whale kick + 4 lbcs, 2 whale kick + 8 lbcs, ………..11 whale kicks + 44 lbcs.
Line up at the edge of the parking lot.
Bear crawl/merkin ladder: Bear crawl 2 parking spots and do 2 merkins. Crawl to more spaces and do 4 merkins. Continue pattern until the next street light.
Lunge/squat ladder. Same pattern but with lunge walking with squats at every other line.
Burpee suicides: Run to the 2nd line, 1 burpee, run back. Run to the 4th line, 2 burpees, run back……Run to the 14th line, 7 burpees, run back.
Wait for the six while doing rosalita and flutter kicks.
Mosey to the movie theater wall for 1 minute of people’s chair. 1 minute of people’s chair with arm raises, 1 minute of balls to the wall.
COT
Moleskine:
YHC was expecting a low pax count today due to the rain and the impending mud run on Saturday.
YHC took a quick warm up lap to start the day to the Murderhorn just to give the pax a little scare.
It’s been 2 years since YHC joined F3 and it is always an honor to lead.
Announcements: The bus for the mud run leaves at 5:15 from South Charlotte Middle School.
Pray for pax who are struggling with their health; Zip A Dee and the brother of Chelms and Abacus.
4 pax either didn’t realize that YHC was on Q or wanted to take advantage of the unseasonably warm Monday morning.
The Thang
Warm up lap around the parking lot with some karoke and back pedal sprinkled in.
COT
SSH X 20
IW X 20
Merkins X 20
Side Lunge X 20
Pick up bells and mosey to the bus parking lot/basketball courts on the far side of the school.
2 handed swing/curl ladder.
Run w/ bell to the far side of the parking lot and complete 60 2 handed swings. Run back to the start and do 10 curls. Next set, do 50 swings and 20 curls. Keep going until the last set, which was 10 swings and 60 curls.
People’s chair holding the bells for 30 seconds at waist level, 30 seconds at chest level, 30 seconds above our heads. Repeato X 3. One for each wall between the far parking lot and the launch point.
Circle up for Pax choice Mary:
LBC X 20
Greg Louganis X 20
Protractor led by Rip Curl
Rosalita X 20
Russian Twist X 10
Man Maker Merkins w/ KB X 20
COT- Prayer led by FC
Moleskine
YHC can’t figure out why so few pax made it out of the fartsack this morning. It was the first time in weeks that it was warm enough to comfortably post in shorts. Perhaps several of the regulars are traveling already this week for the holiday.
The Swing/Curl ladder was a true test of the pax grip strength. Both swings and curls require a firm lock on the weight and the “rest” time includes running across the parking lot with the KB. YHC felt several arms and shoulders shaking during the COT.
Rip Curl was a monster during the Swing/Curl Ladder. YHC was smoked and RC still finished a minute or two before the rest of the pax.
YHC had originally planned to do some hill work but thought the better of it after yesterday’s monsoon. #safetyfirst
As always, it is an honor to lead such a great group of men. I look forward to seeing everyone out in the gloom sometime soon.
11 pax ventured into the gloom, ignoring the call of the fartsack.
The thang:
Mosey from the launch to the far end of target for COP.
SSH X 20
IW X 20
Side lunges X 10
Burpee Sampler platter:
Burpee Jack X 28
Burpee double lunge X 28
Burpee Knee Ups X 28
Burpee Parker Peters X 28
Burpee Squat Hold X 28
Rosalita X 28
LBC X 50
Burpee Side Jumps X 28
Burpee Star Jacks X 28
Mosey back to launch point with some lunge walks behind the HT.
Burpee heel slaps X 15
Demo of the 2 burpee flavors we didn’t get to; low squat burpees and quiet/lazy burpees.
COT
Moleskine:
It was YHC’s 28th birthday a week ago and what a better way to party than with the pax. YHC also learned all of these types of burpees from a youtube video while sadclowning in a hotel in Montana. Combine the two and you get 28 reps of lots of different burpees.
Madame tweeted about the pre-KB work last night but it none of the pax(including Madame) made it out by 5 because of the rain. YHC is grateful that everyone showed up for the main event at 5:30.
There have been times in the past during one of YHC’s Qs that the pax have expressed their displeasure with the planned workout. Today, Mic Check, Haggis, and Madame were particularly vociferous. Burpee form(for burpees they just learned) and counts were called into question. However, some pax we just happy that the Q was only turning 28. We somehow avoided a Qtiny.
To the pax delight, the clock turned to 6:07 just after the 7th round of burpees. We had to mosey back to launch earlier than expected. Make sure you do your homework!
It’s always an honor to lead such a great group of men. I look forward to my next opportunity to grow stronger with them in the gloom.
Announcements:
SOB T-shirt Design Happy Hour: This Friday, October 17th at Duckworth’s Ballantyne. Bring design ideas for an SOB t-shirt as well as your drinking shoes.
7 men gathered at the Foxhole on Fall’s first brisk morning for an early week downPAINment.
Mosey to the lower parking lot for a warm-up COP.
SSH X 25
Lap around the parking lot.
IW X 25
Lap around the parking lot.
Low Slow Squats X 15
Lap around the parking lot.
Side lunges X 10
Mosey to the Ring of Fire for the main event.
Two handed swings X 41
Upright row X 41
One handed swings X 41
Goblet curls X 41
Flutter kicks X 41
Bent over rows X 41
Burpees X 41
Dead lifts X 41
Heels to Heaven X 41
Mosey back to launch
Bell BCs X 41
COT
Announcements: New obstacle themed workout on Fridays(Brave). Meets at the Vine Restaurants(same spot as Bagpipe, Swift, and Stonehenge). Madame and Champagne on Q.
Moleskine: Why 41? YHC was still sore from the beating that the Wolfpack took in Death Valley on Saturday and wanted to exercise(intentional misspelling) his demons. Oddly enough, 5 of the 7 pax were either NC State(MM, Wingman, Luggee) or Clemson(TR and FC) alums.
Some of the pax were a little disappointed that there was no kettlebell work until 15 mins into the workout.
It’s always an honor to lead such a great group of men. I’ll do better the next time.
16 men including 2 FNGs got in touch with their beastial sides in the gloom this morning.
The Thang:
Mosey to the other side of the parking lot for a quick warm up COP.
SSH X 20
IW X 20
Mountain Climbers X 20
Line up and break into 4 groups for the main event.
Zoo Day
Each of the four groups is given a card with an animal walk and 3 exercises. The pax in each group did the called animal walk for 50 yards, did the 3 exercises, backwards animal walk, do the 3 sets of exercises again. Switch to another card once you are done.
Group 1: Bear crawl. 10 merkins, 10 sit ups, 10 squats.
Group 2: Gorilla walk: 12 diamonds, 12 sit ups, 12 squats
Group 3: Scorpion walk: 14 hand release merkins, 14 russian twists, 14 lunges.
Group 4: Crab walk: 16 wide grip merkins, 16 v sits, 16 one legged squats.
Once you’ve completed all 4 animals. Hold plank.
Mosey over to the hill. Bear crawl up, back wards bear crawl down
Hill burpee ladder up to 5.
COP
Whale Kick X40
Bicycle X 30
COT
Moleskin:
This workout was copycatted from F3 Denver. YHC even borrowed the cards that were used during the workout. I’m not sure if it was more difficult in high humidity or high altitude but I think all pax can agree that it is a sure smoker.
Frehley’s got tired of doing some of the crab walks and challenged haggis to an inch worm contest.
Great work by the FNGs Tickle and Mr. Freeze. Hope to see you both out in the gloom very soon.
As always, it is a privilege to lead such a great group of men.
Announcements:
Fall Mud Run Teams are forming. October 4th.
6 pax including 1 FNG got in their Memorial Day downpainment with a regularly scheduled episode of Foxhole.
The Thang:
Mosey down to the lower parking lot for COP.
SSH X 25
IW X 20
Diamond Merkins X 10
Side Lunge X 10
*In honor of all of the men and women who have given the ultimate sacrifice for us, the rest of the workout was held in silence.*
Two handed swings X 50
Upright row X 30
Lap around parking lot
Clean and press X 40
Goblet curls X 30
Lap around the parking lot
One handed swings X 40
One arm rows X 40
Tricep extensions X 30
Man-maker merkins with KB X 20
Lap around the parking lot
LBC X 50
Flutter X 20
Mason twist X 25
Dolly X 20
Dying cockroach X 20
Mosey back to launch for COT, break silence with the Lord’s Prayer
Moleskin:
With many pax off work today only a small, but strong, crowd gathered at the Foxhole. Lots of the pax have big Memorial Day plans.
Frehley’s Comet brought out his neighbor, an FNG whose sweat glands dictated that from this point forward, will be known as Great Lakes. He did a great job following the exercises considering the silence of the Q and the rest of the pax.
After COT, Philmont brought out 3 jester hats and wanted to find someone to sew them together for him. Needless to say, we missed out on a lot of good jokes from Frehley’s and Philmont due to the silence.
Announcements:
Kettlebell clinic resumes this Saturday at 6 AM before the Rock.
F3 Golf is this Thursday.
F3 Olympics and pool party on June 14.
27 pax gathered in front of the Vine Restaurant on Tuesday morning. Only 15 decided to take on the varsity workout.
The Thang:
Mosey to the parking lot near the hotel.
SSH X 25
IW X 25
Slow Squat X 20
Side Lunge X 20
Merkin X 10
Stay in Plank
Peter Parker X 20
Stay in Plank
Diamond Merkin X 10
Stay in Plank
Parker Peter X 20
Stay in Plank
Wide Arm Merkin X 10
Mosey to the woods.
Pull-up, derkin, burpee, lap around the lake ladder.
Pax start in the woods, do one pull up, run to the far side of the lake, do 1 derkin, complete the lake lap, do 1 burpee. Repeato increase by one rep of each exercise each time through. Pax completed 6-7 laps. Assorted Mary until all pax returned.
Indian run back to launch.
More assorted Mary until the Swift folks finally catch up.
COT
Moleskin:
Mic Check asked YHC to fill in for him a day earlier. I think some of the pax were disappointed to see YHC. Frehley’s Comet almost decided to go to Swift upon hearing the news.
Great work by all the pax today. You could tell everyone was competing and pushing themselves through the endless laps around the lake. This workout was a little more Swift than expected.
The best way to keep multiple pax from sprinting at the same time during an Indian is to threaten them with burpees.
It’s always an honor to lead such a great group of men.
Announcements:
F3 Olympics coming soon. Same day as pool party.
No kettle bell clinic this week. It will continue the next two weeks following the Memorial Day weekend.
Pray for the family of Jeff Prioletti, a GRT who died last week during a GORUCK challenge in Syracuse. SPEARHEAD mini-ruck in his memory on Saturday 5/24.