13 pax decided to ignore the tornadoes in the weather forecast and posted at the Maul.
The Thang:
COP
SSH X 25
IW X 20
Mountain Climbers X 20
Mosey to the base of the Murderhorn.
Scale the Murderhorn. Dollies until everyone has a chance to scale the beast.
Mosey back to the front of the movie theater.
Line up and complete the lunge and squat ladder. Increase the number of squats you do every two parking spaces. Up to 8 squats.
Line up again for Burpee Suicides. Run to the 2nd parking space line. Do 1 burpee. Run back. Rinse and repeat until you’ve at the end of the lot and you’ve done 8 burpees.
Line up again for the bear crawl merkin ladder. Increase merkins by 2 at each 2nd parking spot. Finish with 16 merkins.
Hold 6 inches until all the pax have completed the ladder.
Mosey in front of True Pizza for Jack Webb Abs.
1 whale kick. 4 LBCs. 2 whale kicks. 8 LBCs. …..10 whale kicks. 40 LBCs.
Mosey behind the movie theater for balls to the wall walkers with verkins + peoples chair.
Return to the launch a little early.
10 burpees to burn the last minute on the clock.
COT
Moleskin:
The Maul was born on April 24th, 2013. So YHC decided to pull some of the most painful crowd-pleasers out for the birthday party. All of the pax were excited to hear this as the workout began.
YHC has been spending more time down range as of late but in that time, it seems like the Murderhorn has gotten taller and longer. #selfsmoker
Glad to see some FNGs beginning to post now that it is spring again. Welcome to the family Dogg and Heartbreaker.
T-Claps to all of The Maul loyalists who have made this one of F3 Nation’s finest sites. As always, it was an honor to lead such a great group of men.
Announcements:
There really weren’t any this morning. Check the weekly email.
13 pax pulled their sweatshirts out of the closet one more time.
The thang:
YHC started off by leading the pax on a mosey tour of all of the corners of The Maul, which included walking through a puddle. We stopped in the lot behind Target.
COP
SSH X 20
IW X 20
Mountain Climbers X 20
Side Lunges X 10
Jack Webbs
1 Merkin 4 Arm Raises, 2 Merkins 8 Arm Raises, ……..11 Merkins 44 Arm Raises
Backwards Run up the hill +1 squat, backward run up the hill + 2 squats,…..backwards run up the hill + 8 squats.
The introduction of JACK WEBB ABS.
1 Whale Kick + 4 LBCs, 2 Whale Kicks + 8 LBCs,….10 Whale Kicks + 40 LBCs.
Return to the hill for a set of sevens with burpees and jump squats.
Mosey back to launch.
2 minutes left for 10 more burpees.
COT
Moleskine
Regrettably, it was cold again.
YHC didn’t mean to run through that big puddle. But once it was found it would have been a crime to ignore it.
Jack Webb Abs sounds pretty easy but it was a big #crowdpleaser.
It is always an honor to lead such a great group of men!
Announcements
Sign up for F3 Golf. If you now you want to go, sign up now and get your 4some set.
Run Ballantyne is May 17th. The SOBs will be using this as a double down opportunity. Stonehenge at 6. Race to follow. Market Timer will be starting an F3 team.
9 men laughed in the face of a rainy Monday and got their weeks started off right at the Foxhole.
The Thang:
Warm up lap around the parking lot.
Grab bells and mosey to the lower parking lot for an initial COP.
SSH X 20
*A reminder from TR and Honeybee to give a dislcaimer.
Disclaimer X 1
IW X 20
Peter Parker Merkins X 15
Side Lunges X 10
Mosey to the middle of the soccer field for a 2 Handed Swing Ladder.
2 H Swing X 20
Run to near corner of the soccer field and back.
2H Swing X 40
Run to the far corner of the soccer field and back.
2H Swing X 60
Run to the other far corner of the soccer field and back.
2H Swing X 80
Run to the other near corner of the soccer field and back.
2H Swing X 100
LBCs with KB X 30
2H Swing X 80
Lunge Walk to the end line and job back
2H Swing X 60
Dolly KB Press X 30
2H Swing X 40
Mosey back to the Launch Point
2H Swing X 20
Freddy Mercury X 20
Burpees X 10
COT
Moleskin:
Not much mumblechatter from the pax today. They were probably hoping YHC was joking about the volume of 2H swings that were on the agenda. It wasn’t a joke.
TR was alternating his swings with two different kettlebells. YHC would have called him out for sandbagging but both the bells were probably 50+ pounds.
On a personal note, exactly a year ago today YHC made my first post at Base Camp. I was given the choice of being named Mighty Mite or Pop Warner based on my history of playing little league at South Charlotte’s athletic fields The most difficult part about that day(besides the workout) was waking up at 4:45 to make the “long” drive to South Charlotte Middle School. Luckily, there is now a Monday workout across the street from my house. Whether I was carrying a log down Park Road at 3 AM, contributing to the worst smelling van in history during the BRR, or just growing stronger with my brothers at many of Area 51’s workouts, I have a lot of great F3 memories from the last year. YHC has met a lot of great people that I’m now happy to call my friends(even though they all tell me how much they hate hate me every morning) and I’m looking forward to some even better times in the years to come. Aye!
Announcements:
Pay for you bus/sundry costs if you are doing the Mud Run on Saturday.
8 men arrived at The Maul to pay tribute to the beast.
The Thang:
COP
SSH X 25
IW X 25
Peter Parker Merkins X 25
Slow Lunges X 10
YHC asked Rolling Rock if he had ever been to the Murderhorn before. He hadn’t. So we ent.
Mosey out of Stonecrest to the base of the Murderhorn.
Scale the Murderhorn. 5 burpees at the top. Descend. Flutters until the rest of the pax arrive.
Scale the Murderhorn. 10 burpees at the top. Descend. LBCs until the rest of the pax arrive.
Scale the Murderhorn. 15 burpees at the top. Descend. Dollys until the rest of the pax arrive.
Scale the Murderhorn. 20 burpees at the top. Descend. Rosalita until the rest of the pax arrive.
Indian Run to the top. Dying cockroach until everyone arrives.
Mosey back behind the movie theater for some wall walkers with verkins at every crack in the pavement.
Peoples chair
Another set of wall walkers + verkins to finished off everyone’s shoulders.
COT
Moleskin:
YHC has been travelling lately and enjoyed making a trip to the Maul for the first time in a while.
The behemoth turns babies into boys, boys into men, and men into monsters.
Mic Check wanted to rename the hill by removing the N.
Everyone had fun.
Announcements:
Check Monday’s backblast to learn more about the race that Frack and The Witness are preparing for and how you can help them raise money for Make A Wish.
5 pax gathered next to the movie theater in Stonecrest for their weekly pilgrimmage to The Maul.
The Thang:
Mosey in front of the movie theater for a warmup COP
SSH X 25
IW X 20
Slow Squat X 20
Peter Parker Merkin X 10
Ski Abs X 15
Mosey to the fountain for a ladder
20 Wall Squats
20 Derkins
20 Dips
20 Wall Jumps/Step Ups
Run a lap around the nearby stores
Repeato with 30 reps of everything
Repeato with 40 reps of everything
Repeato with 50 reps of everything #crowdpleaser
Mosey to the south end of the mall
Wall Climbers X 10
Lap around the islands
Heels to Heaven X 15
Wall Climbers X 10
Lap around the islands
Rosalita X 20
Dying cockroach X 15
Mosey back to the lauch point
Freddy Mercury to finish out the clock
COT
Moleskin:
YHC was sitting in the parking lot by himself at about 5:25 worried that he would be performing a Han Solo post. Luckily 4 cars arrived by 5:30. If memory serves, The Maul had 7 pax post last week during Charlotte Snowmageddon 2014. Perhaps that weather is preferable to 40 and rainy?
If Frehley’s Comet had shown up, YHC would have offered him a last minute Qing opportunity to make it an even 4 for 4 on his birthday week.
The pax that did show up were up the challenge at hand. The 4 exercise 20, 30, 40, 50 ladder was no easy feat but the pax beasted through it. T Claps to all.
Sometimes a small group is advantageous, as it opens up several more options that would be impossible with a larger group. Today, that was the wall climbers. Many pax have obstacle races coming up in the spring and this was a good way of practicing.
Announcements:
Last week to sign up for the custom GORUCK Challenge on March 14.
Mic Check on Q next week.
9 Pax got the week started right at the FoxHole.
The Thang:
Jog around the parking lot once for a warm up lap.
COP
SSH X 25
IW X 20
Merkins X 20
Alternating Lunges X 20
Mosey down to the fields for another COP
30 2 handed swings OYO
30 figure 8 w/ KB Press
30 KB Upright rows
30 squat presses
20 snatches
Mosey to the sideline
Split into 2 groups. Group 1 runs to the other side of the field, does 10 merkins and runs back while Group 2 does man maker merkins with 2 KBs. Flapjack.
Group 1 runs to the other side of the field and does 10 burpees while Group 2 is doing mountain climbers with 2 KBs. Flap jack.
Group1 runs to the other side of the field and does 10 air squats while Group 2 does burpees with 2 KBs. Flapjack.
Return to the COP for some youtube inspired Mary
Side twists X 20
Knee ups with KB raises X 20
Half Turkish Getups X 20
CCV X 30
Turkish Getups X 6
Mosey back to launch point
We killed the one minute left to spare with 10 burpees.
Moleskin
YHC spent yesterday afternoon on Youtube looking up new KB exercises for the pax to try this morning. Some were a little bit better received than others but the willingness to try new things from all the pax was greatly appreciated..
YHC was one of several pax who were fooled by the weather forecast’s low being 20 degrees. At launch time, it was 47 degrees and not nearly cold enough for multiple layers. Luckily, no pax had to defend the articles of clothing they shed from an over zealous parks and rec employee, like Frehley’s had to do last week.
Honey Bee was pushing the pace on the sprints. That dude is fast.
Madame Tussauds made his first post about 2 weeks ago and has to be approaching double digit posts, if he hasn’t reached it already. Strong brother, looking forward to seeing you out in the gloom. YHC personally think that he resembles Soft Pretzel. #longlostbrothers?
T Claps to Market Timer for fittingly, being out time keeper today. And to Philmont for continuing to pepper in some well timed jokes when the O2 deprivation is becoming unbearable.
Announcements:
Sign-Ups for the Blue Ridge Relay and GORUCK custom challenges are coming to a close soon. If you’re still on the fence, sign up, your brothers need your support.
Frehley’s is turning 50 next Monday and will be your Q at Foxhole. Come wish the guy a happy birthday as he hands out the pain.
> 13 Pax showed at the Maul this chilly morning, a few stragglers thought about fartsacking but they listened to their consciences and joined in for some pain (better late than never)
>
> The Thang:
>
> Q promised lots of movement and that is what we got
>
> -SSH X25, IW X20, Mountain Climbers X20, Merkins X20.
> -10 additional SSH to welcome the late comers and get them warmed up.
>
> Mosey to the Cantina
> -Merkins X15 run to the island 10 burpees and run back with plank o rama in between
> -Round 2 wise arm merkins, run with 10 burpees at the island and back, southern gentleman and northern aggressor in between
> -Round 3 diamond merkins X10 run, 5 burpees and back with star plank at the end
>
> Mosey to the fountain for 2 groups
>
> Group 1 runs both buildings while group 2 does dips, flapjack
> 1 runs while 2 does slow deep squats and flapjack
> Group one runs one building while 2 does jump ups, flapjack
> Last time one runs while 2 does ab knee ups and flap jack
>
> Mosey to behind target for peoples chair with air presses, round two was deeper peoples chair with air presses X20
>
> to the speed bumps:
> Lunge walk to the first, 10 carolina dry docks then bear crawl to next speed bump, continue until the end.
>
> Protractor until all finish
>
> Next was some hill work. Up the hill for Jack Webb up to 5 reps with 20 presses. (PAX was not fooled even though Q tried to throw everyone off by saying 3X4 =9)
> Down the hill to the bottom for Jack Webb in reverse (4 down to 1 merkins with air presses)
>
> Mosey to the start for Mary led by Mighty Mite.
>
> Tclaps to the PAX for braving the cold. Special Tclaps to Tiger Rag who sported only black silk boxers and an orange T shirt.
Posted on behalf of Fish Taco
23 men ignored the temptation of the fartsack and got to experience a new flavor of pain.
The Thang
Bob Vila Q:
Mosey to the parking lot by the lake for a COP warmup
SSH X 30
Good mornings X 20
IW X 20
Arm Circles X 10
Reverse Arm Circles X 10
Mountain Climbers X 20
Merkins X 10
Diamonds X 10
Mosey to Loch Ballantyne
Lunge walk for about 30 yards, continue to mosey
Bear crawl 50 yards, continue the mosey to the far wall.
Split into 3 groups: Group 1 Peoples Chair, Group 2 AMRAP Wall Dips, Group 3 Lap around the lake. Flapjack until each group has completed all three exercises.
Same 3 groups: Group 1 Balls to the Wall, Group 2 Incline merkins, Group 3 Decline merkins. Flapjack until each group has completed all three exercises.
Switch over the Q to Mighty Mite
Mosey to the parking lot behind Pull up Forest.
Line up across the parking lot.
Lunge walk ladder with squats at every other parking space. Finishing with 9 squats.
Burpee suicides. Increasing burpees at each parking space. Finishing with 9 burpees.
Bear crawl merkin ladder with increasing increments of 2 merkins at each parking space. Finishing with 18 merkins at the last line.
Mosey back to the grassy area next to the lake for 6MOM in a Mary Go Round fashion.
Camacho: Rosalita + 10 Merkins
Frehley’s Comet: Dolly’s to Heaven + 10 MerkinsG
Puppy Luv: Bicycle + 10 merkins
Grass Stain: Dolly + 10 Burpees
Indian Run back to the Launch Point
10 burpees
COT
Moleskin:
Thanks to Bob Vila for bringing a sample of F3 Raleigh pain. Come back and post with us again the next time you’re in town.
During the 6MOM, Camacho decided to pepper in an additional 10 merkins after his exercise. This was not a popular decision with many of the pax, namely Hops, who had already gotten their fill of merkins during the ladder and didn’t enjoy doing “non-traditional ab exercises” during Mary time. The pax that followed him followed suit and gave a side of merkins with their Mary.
Frehley’s didn’t think that the pax were moving fast enough during the indian run, so we did 10 burpees to burn off any extra energy.
Announcements:
All Monday workouts are being held at their usual times and locations. For those pax who won’t be working, there will be coffeeterias to follow.
Haggis tried to recruit more pax for his ultra run in March. The Charlotte pax didn’t seem to be biting but he might have lassoed Bob Vila to join him.
Sign up for the BRR. Teams are forming now. Email Baracus.
13 Pax went to an off campus field trip at the Murderhorn.
The Thang:
Mosey to the back of the parking lot for a Warm-Up COP
SSH X 20
IW X 20
Merkins X 20
Mountain Climbers X 20
Mosey out of Stonecrest to the bottom of the Murderhorn and split up into two groups.
1st Group Runs to the top and does 25 merkins. 2nd group stays at the bottom and does AMRAP squats. When the 1st group returns, flapjack.
1st Group Runs to the top and does 25 merkins. 2nd group stays at the bottom and does AMRAP lunges. When the 1st group returns, flapjack.
1st Group Runs to the top and does 25 merkins. 2nd group stays at the bottom and does AMRAP calf raises. When the 1st group returns, flapjack.
Indian Run back to the Stonecrest parking lot.
COP
25 Merkins OYO
10 Burpees OYO
Freddie Mercury X 25
Rosalita X 25
LBC X 25
J LO X 20
10 Burpees OYO
COT
Moleskin
Before the painfest began, The Worm was not so fondly remembering all of the running he did the day before at Bagpipe. He was less then thrilled to find out we were making a trip to the Murderhorn.
For the pax reading this backblast that haven’t experienced the majesty of the Maul’s mountainous Murderhorn, it might not seem like we did very much today. Don’t be fooled, it takes even the quickest pax a few minutes to scale this behemoth.
During the calf raises, one of the pax commented that this exercise didn’t make them any more tired. I’m sure they’ll be thanking YHC when they stand up for their first coffee break today.
In the last COP, YHC instructed each of the pax to take their turn leading during a Mary Go Round. The first pax to choose was Hoffa and he chose burpees. YHC is not sure that counts as Mary but it sure did hurt.
Announcements:
Rebel Yell now meets at Stonecrest on Thursdays. Come out tomorrow to get your second dose of Stonecrest.
An email went out looking for Pax interested in forming teams for the Blue Ridge Relay in September. As a BRR alum, YHC can vouch that it’s a tough 1st F event, a great opportunity for 2nd F with the pax that are in your van, and even a test of your 3rd F mettle once you smell how badly a van can reek after 36 hours of stinky pax.
YHC on Q Saturday morning at Stonehenge. Our brother from F3 Raleigh, Bob Vila, will be sharing the Q. It probably won’t be easy.
12 Pax are stayed true to their New Year’s Resolutions and helped welcome Rebel Yell to it’s new home at Stonecrest.
The Thang:
Jog to Wendy’s parking lot for a COP warm up.
10 Burpees OYO
SSH X 20
IW X 20
Slow Squats X 20
Mosey over to the fountains for some 10, 20, 30.
FIrst set; 10 derkins, 20 wall jumps, 30 dips. Jog to Chicos and back.
2nd set. 10 dips, 20 wall jumps, 30 derkins. Jog to Chicos and back.
3rd set 10 Incline merkins(irkins?), 20 wall squats, 30 decline dips. Jog to Chicos and back.
4th set 10 decline dips, 20 wall squats, 30 irkins. Jog to Chicos and back.
Mosey to the back corner of Target for a Pax led Mary Go Round.
LBC X 25, Back Scracthers X 25, Heels to Heaven X 25, Flutter X 25
Burpee up the hill ladder: Start a 1. End at 7.
Mosey to the loading dock.
Front lunge walk to the first speed bump.
Side lunge walk to the next two speed bumps.
Bear crawl to the next speed bump.
Crab walk to the next speed bump.
Burpee broad jump to the end.
Mosey to the back to the theater for 10 verkins.
Mosey back to launch point.
Moleskin:
Many of the pax were discussing the amount of time spent drinking football and watching beer in the previous 36 hours. All the more reason to make a Thursday morning post!
Thanks to Spackler for reaching out to me and giving me the opportunity to welcome Rebel Yell to it’s new home. Hopefully I gave the site Q’s plenty of painful ideas for the coming weeks.
Great effort by the pax out there today. As promised, this wasn’t my most creative Q, but hopefully it was one of the more painful ones.
Announcements:
Rebel Yell will be meeting at Stonecrest from here on out. Meet in the parking lot on the far side of the movie theater.
Joe Davis Memorial Convergence and 5K is Saturday at Walter Elisha Park in Fort Mill. Convergence at 7. 2ndF Coffeeteria at 8. Race 9. Pax should consider participating in any or all of these portions of the event.
Lone Survivor on 1/10 at the Arboretum Cinebarre. The Murph at all Saturday morning sites on 1/11.