12 Brave men report for duty at the Maul. Apologies in advance – my phone did not save the list of the PAX and poor memory so sorry for anyone I missed.
The Warm up in cadence
15 Navy Seal jacks
15 Merkins
15 Windmills
15 Imperial walkers
The Thang
Part 1:
Run to the back of the Movie theater and partner up.
Parter 1 cycles through ~15 merkins, LBCs, squats and dry docks
Partner 2 run the pavement around the back of the movie theater
Both touch the wall and run up the hill
rinse and Repeat 4 times
Part 2:
Make you way to the field near the road and line up arms length apart in the plank
Last man runs/jumps over the over legs.
Keep going until reach second power pole
Part 3:
5 Burpees on your own
run a little further
10 Diamond merkins in cadence
run a little further
20 Dolly’s in cadence
Run to the bottom of a hill
20 Rosalletas in cadence
run to the top of the oil
20 LBCs in cadence
run to the bottom
20 toe tap crunches in cadence
Warm Down
Form a circles, on your back and hold legs at 30 degrees
First person runs around the circle pushing down the legs
Repeat until everyone has run the circle.
Time up.
Thanks for the lead gents.
OB
Thang
Ok no surprises a few of the lads had a busy forth and one in particular who will remain nameless hit the sauce hard and was not looking for a for and a quote “a hero workout”. At least they all showed up. Given the Q had not been to a workout in two weeks (yes work sucks and vacation rules) and I wanted to respect my elders I was in the mood to acquiesce.
Warm up in cadence
Windmill x 10
Imperial Walker x 10
LBC x 10
Merkin x 10
First Up
3 rounds of pull-up and dips on the bar (10 if you go them for each round – clearly I did not have them).
Second make your way to the pond with the bridge with a couple sets of 5 Burpees on the way
At the pond
Round one – up the hill backwards, 15 merkins and 15 dry docks run to the bottom 15 burpees and 15 lbcs and one lap
Round two – up the hill backwards, 10 merkins and 10 dry docks run to the bottom 10 burpees and 10 abcs and one lap
Round three – up the hill backwards, 5 merkins and 5 dry docks run to the bottom 5 burpees and 5 lbcs and one lap
There were per the winky suppose to be five rounds starting at 25 reps and counting down by 5. Two of the rounds were replaced with the pull ups and dips to take the workout down from hero to just hard.
On the way home we did the following in cadence
10 Rossaletta
10 Dollys
10 Toe Tap crunches
10 ? (sorry know there was something else we did 10 of but can’t ?*&# remember.
Got back to the car park just in time to hold 5 minutes on various plank.
Enjoyed being out with you lads this fine morning.
Outback
I hate technology, went to post and it deleted my write up so this is the second attempt.
17 men decided to entrust there mental and physical well being to a man from down under who barked exercises out like thunder. And yes a vegimite sandwich was involved (breakfast).
4:25 am: for a totally different level of crazy Mic Check and I pre-launched with a 10k
5:30 am: assemble the troop and give disclaimer
Mosey to grass area between CVS and corner arch
Warm up in cadence
15 merkins
15 slow squares
15 imperial walkers
15 windmills
Main event
100 Burpees (10 per minute for ten minutes) – a whole new level of suck!
Mosey to across the street to fountain be Mellow Mushroom
15 dips
10 derkins
Mosey to bottom of parking deck and hold plank
15 merkins , sprint to top of next level 15 more merkins, hold plank
15 jump squats, sprint to top of next level backwards, 15 more jump squats, hold people’s chair. Note at this time I asked Frehleys for a 10 count that turned into a 20 count with leg raises. May he did a) some metric conversion, b) assumed the 10 count was In cadence or c) just did not give a dam. – respect brother.
On you six and hold 6 inches, 15 heels to heaven, sprint to top of next level, 15 more heels to heaven, hold 6 inches.
Hold plank, 15 merkins, sprint to top level, 15 jump squats, sprint to other end at the top, 15 heels to heaven, hold people’s chair.
Mosey back down one level but hurdle blocks at the top
Mosey back to fountain by Mellow Mushroom
15 dips
15 derkins
Mosey back across the street to grass area by CVS
Hold various forms of plank (have to say there were some very interesting forms of plank – may need Haggis to supervise next time.
Time up headed back to AO
Solid effort by all and appreciated the lead
Outback
Announcements
SOB F3 dads ~May 28
Groupon for Asheville Spartan
F3 dads at knight game May 14
Fast five May 21, tailgate afterwards
Mud run two weeks from now more to come out.
Wanted to dedicate this one to the Ms that have been therefore for us, challenged us and made us better men. By Ms I am referring to merkin’s and mary’s. Disclaimer given and off we went… about two feet for the warmup.
20 merkins each minute for 10 minutes
Each lap of the Stair/Victoria Secret Block (we really need to start naming these places) we did:
20 Russian twists at corner one
20 Toe Tap crunches at corner two
Up the stairs, down the stairs
20 Merking at the arch
20 Toe tap crunches at third corner
20 Russian twists at forth corner
20 Merkins on the other side of the arch
First lap we did a warm up to ensure every understood the Kiwi leading the pack. Then the order was given to do five more laps. The first one to complete the five would then reverse and pick up the rest of the pack to stop them from any further pain. Tuck, can’t thank you enough for knocking this one out quickly!
In the car park by the stairs partnered up. Partner 1 wheelbarrow and stop at every second white line to do 5 merkins (3 to 4 sets of merkins on the way up). Flap jack with partner on the way down.
The Wall
Like a dog distracted by a squirrel, I got distracted by a wall (un-scheduled). Run a couple of blocks to the wall 10 times up and down.
Mary Challenge
Similar to how we started this fiasco we finished off with 30 mary (combo of toe tap crunches and freddie) or 30 second hold of 6 inches each minute to 10 mins.
Weather was a little colder today so I guess we are back in winter mode. Lads paid there dues to the M’s and think we are all jealous of Mighty Mite who is off to the Super Bown this Sunday (GO PANTHERS!!!). Appreciated everyone pushing it today and as always enjoyed the lead.
Eight good men showed up to burn off the Christmas feast. Q had plans to oblige that included multiple ponds and a trip up Ben Nevis however, there may have been a little too much celibration on Christmas day and plans had to be changed to avoid some of the pax spilling merlott.
It all went down something like this:
Mosey to Loch Ness for the Warm-up
Mosey over to the Pond near the Bull Ring for Sevens
Some of the PAX at this stage looked to be in more pain than usual. Tolkien was the one exception leading the PAX. Also forgot to mention Tolkien did a pre-run as well (boy is dedicated).
Mosey to Ben Nevis, no wait lets play Stop Sign!
Started to mosey over to Ben Nevis (got about 100 yards) but its was a sad looking Pax so stopped to do 25 Russian twists in cadence while we waited, followed by 25 merkins in cadence. Situation did not look any better so cancelled the trip up Ben Nevis and decided to play “Stop Sign” and head back to the AO. Not sure in the end that was any better.
Rules of “Stop Signs”
The rules of Stop Sign (will think of a better name later) were:
I believe we encountered:
It was a good push to finish us out and got back to the car park right on time and about 3.5 miles under our belts. Personally my arms were on fire and Tolkien mentioned on twitter he had trouble turning his steering wheel on the way home. All in all great effort.
Wanted to mention Jewel who came out to join us from Raleigh and also thanks to Dolphin for being the time keeper.
Appreciated the lead.
Outback
Ok so it was raining!!!
Three of the finest had their big boy pants on this fine morning (Madam Tussauds, Paper Jam and Outback) and started Bagpipe at the Vine in the rain. MT and Outback actually started at 5am in the rain with a little mosey with some of our Swift buddies.
Unfortunately four decided they did not want to get their skirts wet and drove to the parking deck (you know who you are).
Given the total disrespect of driving the Q though of an appropriate punishment that went down something like this:
Gents can not believe some of you drove to the parking deck, that was a first for me. Hopefully you will be shammed enough but also glad you all made it unlike others who fart sacked!
Cheers and thanks for the lead.
Outback
Hey when its time for me to Q the Maul expect Abs, at least that was the mumble chatter the night before and who was I to disappoint.
Forget side straddle hop and imperial walkers, this warm up was focused on the abs (200 reps in all).
Mosey over to the speed bumps. At each of the six speed bumps:
Plank for the Six
Partner up. P1 does 25 full sit ups while P2 plans on P1s feet. Flap Jack and rinse and repeat until everyone has 50 full sit ups under their belt.
Dips and Chairs
Wind Down
Plankorama. 30-60 seconds (sorry Outback’s watch does not have a seconds hand) of the following planks:
Through in some Dollys sorry Rosalettas and 10 very slow merkins and time is up.
Moleskin
Solid effort this morning. Frehley’s led somewhat of a rebellion on running up the hills with the merkins, which is allowed under the heading of modify as needed. Tuck, Teddy and Squid leading the pack with Haggis focused on good form. Rip Curl and Freon pushed and solid effort lads. Wing Man poked the bear at the end and hence the planks.
Appreciated the opportunity to lead.
Announcements
Toy drive to begin shortly – more to come on the types of toys to bring shortly. Follow up with Wing Man if you have questions.
New Saturday bootcamp workout to begin Jan 2nd @ 7am in Blackney called da Vinci. Follow up with Tuck if you have questions.
Apologies for the late post.
After a solid rain for most of the night before, actually most of the two weeks before YHC thought we would hit the parking deck. Also right before the workout Frehleys had threatened rebellion if we got wet (this is F3 Frehleys and not some other type of workout that I cannot mention).
Disclaimer given and to start the proceedings we did 5 burpees in the car park, which received a little mumble charter.
Then we moseyed off in the gloom to the basement of the parking deck in Ballantyne Village.
The idea of the work out was to do 100 reqs (25 on each level – four levels in total and four time up) on the way to the top and jog back down.
The first set was a warm up, which included 25 mountain climbers, 25 merkins, 25 imperial walkers and 25 squats on the way to the top of the deck. Hold Plank at the top for the six and mosey back down to the basement. Hold peoples chair for next set of instructions in the basement.
The second set included 25 merkins, 25 diamond merkins, 25 wide arm merkins and 25 hand release merkins. At the top hold Plank. There was an attempt to a 6inch plank but the Q called it quits after a three count, give my arms were about to fall off. Mosey back down to the basement and hold peoples chair for next set of instructions in the basement.
Third set included 25 donkey kicks, 25 Carolina dry docks, 25 donkey kicks and 25 more Carolina dry docks. Hold Carolina dry dock plank for the six. Mosey back down to the basement. Hold peoples chair for next set of instructions in the basement.
Forth set included 25 squats, 25 sumo (jump) squats, 25 squats and 25 more sumo squats. Hold the air chair at the top for the six, time running out so take the stairs back down and headed for home.
With two mins to spear and the ground wet it was time to hold plank until 6:15am.
This was a solid workout and not much of a six to speak of, very fit group this morning. Very much enjoyed the lead.
Announcements:
Boys night out the Friday at Bradshaws. Starts 8:30pm – See Tuck if you have questions.
11 fine men decided to come out and count time at Stonehenge. All went down something like this:
Everyone get a ball
To signify the fact that things don’t always go as plan and to challenge the PAX both physically and mentally each pax was give a tennis ball to workout with. This tennis ball came with the following rules: 1) no dropping the ball, 2) no putting the ball in or under clothing, 3) ball is not to touch the ground, and 4) no touching another mans ball. If you break the rules its 5 merkins on your own.
With the tennis balls and rules in place it was time to start the pain:
Phase 1:
Partners up and wheel barrow down the carpark with merkins every few yards (normally hard enough but remember those tennis balls and rules). Needless to say a few rules were broken and the necessary merkin punishment was taken.
Phase 2:
Mosey to Loch Ness divided into give pain stations (four point along Loch Ness and the pull up bars)
Lap 1 Warmup: included 20 toe touches, 20 imperial Walkers, 20 mountain climbers, 20 front lunges, 5 burpees.
Lap 2 Merkins: included 30 merkins at the first three pain stations, 5 pull-up at the bars and 5 burpees, back to the start and Merkins to failure while wait for the six or go back and get the six.
Lap 3 Dips: include 30 dips at the first three pain stations,5 pull-up at the bars and 5 burpees, back to the start and dips to failure while wait for the six or go back and get the six.
Lap 4 Abs: included 30 toe tap crunches at the first three pain stations,5 pull-up at the bars and 5 burpees, back to the start and toe tap crunches to failure while wait for the six or go back and get the six.
Lap 5: Squats: Included 30 sumo squats at the first three pain stations,5 pull-up at the bars and 5 burpees, back to the start and sumo squats to failure while wait for the six or go back and get the six.
Phase 3
Mosey back to AO car park. Partner up with partner one having two tennis balls. Partner one has to run around the car park and throw and catch both tennis balls every five steps while partner two holds plank. Rinse and repeat two times. Needless to say there where balls and merkins being down everywhere.
Just enough time for some Mary and then time for bagels.
Moleskins
Balls added and extra element of fun out there. Needed to mention strong showing from Tuck and Mighty Mite. Cheese Curd thanks for calling me out on ball placement. Also appeared Mr Bean may have had a few more than he should have the night before as he was dragging.
Announcements:
Joe Davis Run
Boy night out this Friday 8:30 @ Bradshaws (email Tuck with questions).
With Chippy (the scheduled Q) MIA Wild Turkey stepped up to help Outback with the honors in leading 24 other fools on an early morning adventure. Given this one was pulled out on the fly please forgive any forgotten pain but beleive it went down something like this:
Wild Turkey up first
Mosey out of the vine and added some high knees, butt kickers, and side shuffles
COP
SSH x 20
Imperial walker x 15
Mountain climbers x 20
Merkins x 15
Mosey to the next parking lot and find a lamp/tree and a friend
Partner 1 does standing rows with lamp/tree (lads some trees were shaken a little too much)
Partner 2 does derkins x 20
Flap jack
Mosey to the next parking lot for some:
Bear crawls
Lunge Walk
Bulgarian split squats (don’t ask!)
Mosey to the next parking lot for some rolling merkins and hand-off to Outback
Outback up next
Bagpipe is just not Bagpipe without a trip to Loch Ness so off we went.
First pain station 1 minute to do as many derkins as possible
Second pain station 1 minute to do as many toe tap crunches as you can
Go for a short mosey and up a hill follow by some crab walks across a very damp field
Next pain station on the Loch involved as many dips as you can in one minute
Next up was 5 Burpees
Mosey to the next parking lot for some merkin honors and some Mary.
Mosey to Bank of America to make a deposit of
Merkins x 20
Top taps x 20
Dry Docks x 20
Headed back to the car park and saw our Swift brothers in the huddle however we still had 2 mins left so to show the Swift folks how to run we had a jail brake to the corner and back.
Thanks to all the pax sticking with the us in the gloom this am.