Author Archive Mic Check

Never Stop Improving

13 strong men circled up, grabbed a partner and took a beating today.  Shout out to my new employer.  Yes I’m drinking the Kool-Aid.

  • 25 SSH
  • 20 reverse lunge
  • 25 MTN
  • 40 jump lunges
  • 20 slow squat
  • 10 burpees
  • 15 wide arm merkins
  • 10 diamond
  • 15 MTN Merkins
  • 11 burpees
  • 30 jump lunges
  • 10 wide arm
  • 8 diamond

Thankfully Mosey was called

Partner up

30 jump tucks flapjack

30 plank/old school sit ups flapjack

20 hand slap merkins

run a lap

repeato

partner 1 suicides

partner 2 elbow plank

flapjack and repeato with side elbow plank right, then left

6″ X 3

mosey for mary

Pax choice Mary with a few hill sprints and merkins mixed in

 

Moleskiney

This was a rough workout.  I feel we are going to have a lot of sore men come tomorrow morning.  Impressive work by Long Haul pushing Mighty Mite in the suicides.   As always it’s a pleasure leading a great group of men.  I’m proud to be a part of it.

Time Flies When You’re Having Fun

14 Pax gathered at. The Maul for a fun filled morning.

The Thang:
SSH – 25
IW – 25
Merkin – 25
Mountain Climbers – 25

Mosey to speed bumps

Bear Crawl to first bump, 10 merkins, lunge walk to second bump, 10 merkins, bear crawl to third bump, 10 merkins, lunge walk to fourth bump, 10 merkins

Mosey to target side lot

Partner Up. Partner one completes the called out exercise while partner 2 sprints up the hill, and then alternate until goal is reached.
Carolina Dry Dock – 150
LBC – 200
Merkin Row – 50
Heels To Heaven – 100
Merkin – 150

Mosey back to parking lot

Frack

Poking the Bear, Means Bringing the Pain

A total of 24 men showed up to work for my Virgin Q and I loved every minute of it. Here’s what we did…..

The Thang:
COP:
SSH X 25
IW X 15
Mountain Climber X 15
Merkin X 15

Mosey through Target Parking lot to the hill behind Target
Hill Work behind target:
Climb up the hill in back corner lot – 3 squats at the top, 3 burpees at the bottom, repeat 3 times.
Mosey over to the first speed bump behind target.
Road behind target:
At the first speed bump bear crawl race to 2nd speed bump (Winner – Mic Check)
Crab walk race to 3rd speed bump (Winner – Madame Tussauds)
Frog jump race to the 4th speed bump (Winner – Jamboree)
Lunges race to the 5th speed bump (Winner – Jamboree)
Sprint race to the 6th speed bump (Winner – Frazier)

Mosey behind the movie theatre to the side wall.
20 Donkey Kicks OYO, then Balls to the Wall until everyone finishes, 10 Balls to the Wall Presses OYO, if you can.

Swing by Madame Tussauds’ truck to pick up the Beast Bag (80lb heavy bag)
Enter the Circle of Burn:
Pass the Beast Bag around the COB and do 10 burpees before it gets back to you.
Then, group does the called exercise, while everyone takes turns separately carrying the beast bag up the hill and returns to the COB.
Carolina Dry Docks X 10
LBCs X 20
In and out planks X 15
Sprint to the end of the parking lot and back
Peter Parker Merkins X 15
Dollies X 20
Ski Planks X 15 each side
Sprint to the end of the parking lot and back
Wide Merkins X 15
Heels to heaven X 20
Spider Lunges X 10 each side
Slow Jog around the small parking lot
Burpees X 10
Partner Wheel barrow up the hill
Backward run Uphill X 2
Slow Jog around the small parking lot
Merkins X 10
Rosalita X 20
Bicycles X 20
COT

Moleskin:
A little over 3 months after my first post at an extremely cold 16 degree Centurion, YHC finally took the plunge and Q’ed my first workout.
I originally planned a pretty easy, generic workout to ease myself into being a Q. However, at the COT after Swift/Stonehenge on Tuesday morning Frehley’s Comet was “Poking the Bear.” So later that morning I wrote a workout that I hoped would not disappoint.
The goal this morning was to do wide variety of exercises with low counts (10-20) with very little breaks in between.
YHC was SMOKED after 45 minutes. Based on the moans and groans from the PAX, I believe everyone got their money’s worth. I actually had a hard time calling cadence at the end and waited for the heckling to begin.
It was truly a pleasure leading such a great group of men this morning. I strongly encourage everyone that hasn’t Q’ed a workout to step up.
Special shout out to Mic Check. Thanks for the virgin Q mentoring Brother!
Lastly, keep Frehley’s co-worker in your payers. His/her son was recently injured in an accident.

1 Year Down

12 gentlemen came to the Maul to help celebrate my 1 year anniversary.  I decided to bring back some of my favorite exercises over the past year.  Add in a weight plate and you have yourself one tough morning.

THE THANG
Mosey to Firebirds and circle up
– SSH
– 10 Burpees OYO
– IWS
– 10 Burpees OYO
– Reverse Lunge
– 9 Burpees OYO (since Philmont was being so positive)
Short mosey around the corner to The Pole of Pain.  Pieces of paper tape to the light post with different exercises written on them.  A 35 lb weight leaning up against the pole.
Pax circle up, person 1 selects a paper and reads out the exercise.  Pax in the circle perform said exercise while person 1 burns hair down to the second island and back(uphill).
EXERCISES (as much as I can recall)
Burpees (crowd pleaser)
Turkish Get Ups
Jump Tucks
Merkin Jacks
Merkins
Shoulder Tap Merkins (Long Haul new Fav)
Man Maker Merkins (crowd pleaser)
Arm Circles, thought it would be a nice break but it burned the shoulders
CCD
High Knees
High Knees Arms raised
Squats
MTN Climbers
Peter Parker
A few other terrible things that I can’t recall
Chipotle and Haggis kept hoping for Mary exercises to be read off but there were none to be found.
Mosey back home for Mary
– Flutta
– Dolley
– LBCS
– Mason Twists
MOLESKIN
Oh what fun we had today.  The Pax grumbling started during warm up when YHC called for Burpees.  Haggis in particular seemed to not be a fan of Burpees as a warm up.
The first sight of the Pole of Pain was greeted with inquisitive looks and plenty of mumble chatter.  Once the PAX learned hair burners were involved they knew it was going to suck.  We basically stayed in a circle the whole time and tried to knock out as many of the said exercises while our brother was doing their best to push the weight plate down and up a hill.  Strong work by everyone out there today.  It was not easy.
As for my first year completed in F3, I want to say thanks to Hops for bringing me into this crazy group of guys.  Thanks also to the first site Qs who encouraged me to become a leader,
Tiger Rag, Joker and Dora.  To the SOBS, yes we are out every morning strengthening our bodies, but more importantly we are strengthening our souls through fellowship and encouragement of each other.  When I started F3 I hoped I would get a good workout in every morning, and I definitely have gotten that.  I had no idea I would receive a whole lot of more.  I look forward to seeing familiar faces in the gloom, talking about their lives, families and what’s new in their life.  Hearing about their struggles and their accomplishments.(award show music starts to play telling me to wrap this speech up)  It’s a great feeling to have a group of brothers behind you in this walk we take.

Bumper Burners

I texted my buddies and neighbors Loogie and Worm that I would pick them up at the usual time in the morning, and asked for any workout suggestions.  Loogie wanted no running, since the last few work outs have been quite heavy on that.  He got his wish and 11 others had to suffer along with him during today’s Maul work out.

 Here we go

  • SSH
  • IWS
  • Plank in out Jacks
  • Reverse Lunges

Numbers didn’t matter because the warm up was just for show.  YHC was ready to get to work.

4 pain stations

  1. Wall walkers
  2. Crab walk
  3. Hair Burners (crowd pleaser)
  4. Run the hill 10 burpees at the top

Repeato until YHC called off the dogs somewhere in the 3rd 4th or 5th rounds.

Meet at the top of the hill for Jack Spider Web.  That’s 1 Spiderman push up to 4 shoulder presses.  We got to 11.

Mary Time:

  • Elbow plank :60
  • Left elbow plank :45
  • Right elbow plank :45
  • Elbow plank :60

Pax Choice Mary

  • Loogie = LBCs
  • Madame = Bicycle
  • Chippy = Fluttah
  • Frehley = Heels to heaven
  • Haggis = Dolly

Moleskin

Goal achieved for today, very little running and a tough work out.  The hair burners are always a crowd pleaser.  Frehley was pulling up as the plates were being set out.  He threatened to leave, but thought better of it.

At one point during the work out there was a loud crash.  Apparently Loogie and Long Haul were so focused in on hairburners, they didn’t see the other one coming and they had a head on collision.  Thankfully both are okay.

After completing his very first burner today Honey Bee is now ready for Ruck-a-Palooza Friday.  Best of luck brother.

It’s always an honor to lead.  Thanks fellas for pushing yourselves today and for enduring the elbow planks.

Lights Out

13, including 1 FNG, showed up to a pitch black Maul to get their hump day workout in.  I’m not sure if it was Mighty Mite or I who forgot to pay the power bill, but we’re working on our communication for the future.  I need to get him to stop using his pay check on beer and save a little for the bills.

The Thang

I took the Pax for a mosey in search of light somewhere.

  • SSH
  • IWS
  • 20 Jump Tucks
  • :30 High Knees
  • Merkins
  • MTN Climbers
  • 20 Jump Tucks
  • :30 High Knees – arms up
  • Shoulder tap merkins
  • something else
  • 20 jump tucks
  • :30 High Knees – arms up

Line up for Burpee Suicides

  • 2x
  • 4x
  • 6x
  • 8x
  • 10x

Plank recovery then…

  • Shuffle right
  • Shuffle left
  • Back pedal
  • Carioca
  • Sprint

Mosey to a hill with some light

Top of the hill Mak Tar Jai 10x, bottom 10 squats – X4

Mosey back to base and circle for Mary

  • :45 Left elbow side plank
  • :45 Right elbow side plank
  • :45 Left elbow side plank
  • :45 Right elbow side plank
  • :45 Regular elbow plank
  • PAX CHOICE MARY
  • Frasier went with slow – fast – slow – fast bicycle (brutal)
  • Dirty Bird = Heels to Heaven
  • Chipotle = Mason Twists
  • Pebbles = Dolly
  • Long Haul = Flutter

MOLESKINE

Who knew a few parking lot lights being out would be such a problem. It was odd to see how dark The Maul can be without them. YHC had to adjust a few things, but it all worked out. Hops commented during warm-ups that it wasn’t supposed to hurt already. I’m not a big warm up fan, I just like to get right to it. I guess Hops needs to dip his toes in for a bit before he takes the plunge. A big welcome back to Fraggle and Dirty Bird. It’s been a little while since we’ve seen their faces back at The Maul. Fraggle also closed with a great prayer.

MM tweeted some words of inspiration to me last night since he wasn’t going to be able to post. In his honor we did Burpee suicides.

Welcome FNG Foxy Lady (Carmello Smith). I’ve been working the EH for quite some time, so it was awesome having him make his first post at The Maul. It was a pleasure as always to lead.

 

 

 

 

We Can’t Stop

22 strong men were looking to get their core ready for summer trunk season.  We didn’t have to go far to get in a good workout.  Here’s how it went down.

Mosey to some random parking lot of good size and circle up.  YHC feels comfortable under the bright lights of parking lots.  Thanks Maul.

  • 30 Seal Jacks
  • 30 backward lunges
  • 20 slow dips arms stretched out in front of you
  • 20 slow and hold Spiderman merkins.  (Crowd pleaser)

Grab a partner you are unfamiliar with and line up facing each other.

  • 30 hand slap merkins
  • 20 jump tucks – flapjack
  • 20 high knees – flapjack
  • REPEATO
  • Good run around the entire lot (some mighty ones tried cutting corners)
  • 20 Decline merkin partner plank
  • REPEATO
  • Run around and stop at bottom of lot

Partner wheelbarrows halfway up the parking lot then flapjack. Modify bear crawl or lunge walk.

Plank work at the top of the hill.

Partner 1 runs to the bottom of the hill, Partner 2 man maker merkins. Team goal of 50.

Partner 1 runs around the lot, Partner 2 burpees x3 chase down Partner 1.  Team goal of 50.

MARY time, but not the usual routine:

  • 30 flutter
  • Side elbow plank on the left :30 (crowd pleaser)
  • Side elbow plank on the right :30 (crowd pleaser)
  • Left :30 (crowd pleaser)
  • Right :30 (crowd pleaser)
  • Elbow plank :30 (crowd pleaser)
  • 20 JLos (YHC pleaser)
  • Elbow plank :30 (crowd pleaser)

Mosey back for COT

It’s always an honor to take the reins of Bagpipe.  The number of fellas continues to grow as spring approaches.  I called out Wing(Space)Man on twitter for his regular last minute fly ins, but it should be noted he arrived with a good 5 minutes to spare.

Goal today was to after it early and never let up.  I avoided the grounds of the corporate park and took the crowd to a nearby parking lot.  No 10 counts or slow moseys, just hard work.

The partner portion seemed to be a favorite.  It’s always good to share in the pain with a fellow F3er all up in your space.  My partner Long Distance was a beast the whole time.  He kept urging me to push him faster during the wheelbarrow races.   He also took us out with a great prayer.

Seems the Mary change up had the desired effect on the group.  We only did one of the usual ab exercises in an effort by YHC to confuse our bodies.  Wouldn’t want them getting used to the flutter/dolly routine.  It was a tough core group of exercises and there was zero rest between each of them.

Sledding in the Rain

14 men ventured out after a night of lightning and loud thunder to make a little noise of their own at The Maul.  We were givien perfect 50 degree weather.

Posted by Mic Check on behalf of Chipotle who is still claiming he can’t post on the site.  Nobody actually believes him.

  • 25 IW
  • 15 Merkins
  • 25 SSH

Run to fountains and partner up for a series of exercises

  • Partner 1 Incline Merkins until Partner 2 completes a lap around the building (Flap Jack)
  • Partner 1 Squats until Partner 2 completes a lap around the building (Flap Jack)
  • Partner 1 Derkins until Partner 2 completes a lap around the building (Flap Jack)
  • Partner 1 Dips until Partner 2 completes a lap around the building (Flap Jack)
  • Partner 1 Step Ups until Partner 2 completes a lap around the building (Flap Jack)

Mosey to Firebirds and partner up

  • 100 combined Merkins (Partner 1 doing Merkins while Partner does 25 squats)

Mosey to parking lot

  • Partner Sleds
  • Partner Pulls

Circle up for Mary

  • Cockroach
  • Flutter
  • Dolly
  • LBC

MOLESKIN

Great work by all, and those that went to Bagpipes on Tuesday, I felt that some extra chest work was needed.  Partner Sled and Pulls where fun, especially watching Haggis and Mighty Mite go at it.

XO XO , Chipotle

All Clear

8 pax were greeted with clear and dry roads on their way into The Maul today.  We out ran the snow to get a good workout in before a day of sledding begins.

Mosey to the fountains and circle up.  The mood was set with lighted trees and some Maul music playing.  El Debarge, Whitney Houston, Lisa Lisa and the Cult jam, all the classics.

  • SSH x30
  • IWS x25
  • MTN x25
  • Hold Plank
  • LUNGES x25
  • PETER PARKERS x25
  • Hold Plank – 6″ – Plank – 6″ – Elbows – Plank – and so on
  • 7 Burpees OYO

Short Mosey to fountain (12 steps)

In Cadence

  • DERKINS
  • INCLINE MERKINS
  • DIPS
  • Recovery run to store and back
  • x3

Partner Up

  • P1 30 old school sit ups
  • P2 plank holding P1’s feet
  • X3

 

  • P1 CDD
  • P2 lap around the 2 buildings
  • flapjack
  • P1 LBCs
  • P2 lap around the buildings
  • flapjack
  • P1 Squats
  • P2 lap around the buildings
  • flapjack

Mosey back to launch point

Stop halfway, leaders of the pack do 7 burpees while we wait for others.

Continue mosey

Arrive at launch point, leaders of the pack 7 burpees while you wait.

 

Moleskin:

Today everyone arrived commenting on the clear and dry roads.  We were about to get started when we noticed a backpacking beast moseying our way.  Honeybee did some extra credit ruck work before posting at The Maul.  He rolled up just in time.

Philmont apparently doesn’t check twitter, otherwise he would have realized today was Hoodie Day at The Maul.   I think he felt left out.  Here’s a hint for next week Philly, Onesie Wednesday!

Always a pleasure to lead a great group of men.  Be safe over the next couple of days.

 

Grateful For The Disclaimer

Posted for Soft Pretzel:

7 PAX stepped onto the rink this morning at The Maul.  Seriously this place was a skating rink and YHC was a little nervous running the show.  It limited what all we could do but the guys kept a great attitude and got their beatdown in.  And we only had one fall!

The Thang:

Mosey (carefully!) to center lot for warm-up:  IW x 25, Merkins x 15 + six inches + 5 more merkins, Slow Squats x 20.

Mosey on for Burpees X Monkey Humpers.  Do in Jack Webb count (1 burpee, 4 monkey humpers, etc. up to 5 and back down)

Head to the fountains (with a lunge walk intermission): Partner up.  P1 run to Chicos and back, P2 alternate dips (15) and squats (10).  Repeato with derkins instead of dips.

Back to parking lot – Bear crawling merkins on Q’s count.

Mary: Dolly x 20, Flutter x 20, Heels to Heaven x 15, LBC x 20.  Bridge Pose in between each set.

Go to sidewalk under cover for some dry ground.  Relay sprints while PAX in line do Jack Webb.  Each guy runs twice to finish.

Monster lap around the Target building to get some running in.  Go as fast as you can without falling!

Mosey back and finish with plank-o-rama (including J-Los!)

Moleskin:

Not much in the way of announcements.

Really appreciate everybody that came out this morning.  Schools were closed… roads sucked… venue was iced over… but we got the job done.  Always an honor to Q at The Maul!