12 PAX showed up a little before 5:30am. 1 lone wolf/crab showed at 5am and swung a bell.
COP
– 10 BURPEES OYO
-15 BURPEES OYO
MOSEY
Break into 4 groups of 4 pain stations
Survive each station 3 times
Short mosey, break into 3 groups and line up behind 33lb weight plates for Hair/Hill Burners
REPEATO
DONE
MOLESKINEE
This being my first Q at Rebel Yell I wanted to introduce the PAX to hairburners. They work very well on The Maul’s frigid pavement. I drove up with Loogie in tow and saw a single man swinging a KB under the bright Maul lights. Apparently Crab Cake was the only one who decided to partake in the pre KB workout.
The warm up was a shoulder and core blaster. The idea was to remain in plank as much as possible. I heard many groans from the PAX as the exercises kept coming with the only break being Burpees.
During the pain stations Crab Cake asked who pissed me off, since it seemed this workout was especially brutal today. No anger behind this plan, just a good morning to work hard. I think at that point the KB work had taken its toll on Crabbers. Strong showing by Spinner who was in my group and keeping up a strong pace.
Hairburners brought the expected moans and comments from the regular Maul PAX, with Loogie and Chipotle being the loudest of the bunch. TR claimed his plate wasn’t as smooth as the others making it more difficult to push. So he switched with my group for the inch worms. I think he was right. That thing felt like it had glue on the bottom of it.
Excellent work today by all the PAX. We avoided major injury and ended up with just a hobbled Pebbles. Remember to modify all exercises as needed. Thanks as always for the privilege to lead a great group of mostly old men.
Trash talking Mighty Mite suggested after Sunday’s Niner victory that I should make The Maul workout this week a Panther vs 49er theme. I took the youngster’s suggestion and 7 men got an earful of Niner history.
Warm up, mosey to Firebirds parking lot
Quick mosey to wall
MM couldn’t control himself and started trash talking. Something about the hand release MERKINS looking like Kaepernick getting sacked.
mosey to ATM, don’t scare the gentleman withdrawing cash
4 CORNERS
Mosey to Hill
Hill Ladder with turkish get ups. 1(CAM) to 7(KAP).
Circle for Mary
Rinse off with Burpees 15, Crabtree’s number.
MOLESKINE
Frehleys rolled up at the last second, I asked him if he needed to warm up a bit, he said he was good to go. A lot of the usual SOBs were in attendance. Spackler, Rebel Yell Q, made just his 2nd Maul appearance. He was doing his homework trying to get used to his new Thursday workout surroundings.
At the start of the workout there was a lot of chatter about fingertips being frozen. I think the burpee broad jump fixed the issue. Market Timer summed it up best calling the circuit, very unsavory.
Strong showing by the PAX this morning. Its always an honor to lead you guys. MM on Q next week. He’ll certainly be in a salty mood after Sunday’s defeat.
Announcements:
Friday is The Lone Survivor movie night. I read the book and can’t wait to see the movie. I highly recommend it. See you there. Bring some extra cash to pitch in for the Joe Davis Run coffeeteria that some of the Pax provided.
Reminder: Rebel Yell is now at Stonecrest Thursdays. Same spot as The Maul.
20 gentlemen gathered at The Maul on a misty, almost muggy December morning.
Met beside the movie theatre and jogged to center parking lot at Stonecrest – circled up for war ups.
Warm ups:
Remained in circle and counted off in two groups of 1&2’s. 1’s ran to fountain wall about 200 yards for 3 exercises all with 15 reps: jump ups, dips, sitting knee ups (abs); the 2,s remained in circle and performed 3 exercises: merkins x 30, LBC’s x 50, lunges x 20 (10 each leg). 1′ s returned to circle and the 2’s ran to knee wall as the groups traded exercises:
Repeated the above for Round 2:
Knee Wall (15 reps): incline merkins x 15, dips x 15, 1-legged squats x 10 ea leg, sitting knee ups x 15.
Circle: merkins x 30, jump ups x 25 (both knees touch hands extended at waist level), dolly x 25 in cadence.
After completing around 2, all gathered in the circle in parking lot for a variety of merkins:
5 merkin exercises @ 10 reps each: wide, regular, narrow, diamonds, Carolina dry docks
All jogged to rear of the mall and performed various exercises between each of the speed bumps extending the length of the building (about 300 yards):Bear crawls, backward run, karaoke, sprints.
Circled up at end of building for Mary with a Merkin Ladder (reps of 2,4,6,8,10,8,6,4,2 between each set of abs all in cadence of 15 to 20: LBCs, dolly, flutter, heels to heaven with dolly, protractor, side knee ups on left and right, bicycle, mason twists
Indian run back to start in 2 lines with a sprint at finish of about 100 yards.
Finished with 1 burpee because we hadn’t done any!!!
Moleskin:
Large winter gathering at The Maul on Wednesday. Apparently the cold weather does keep a few away, but with the spring like temps, all Pax felt safe to crawl out of the sack and put in some work.
Frehley’s is known for his love of merkins and today he delivered his usual chest beating.
I couldn’t help but notice the 20 somethings that seem to be taking over in South Charlotte. These spring chickens were flying around The Maul today seemingly unfazed by any workout thrown their way. (Indian Hill, Crabgrass, Grass Stain, Mighty Mite) It’s good to see and it pushes us old folks to work harder.
It should also be noted that Frehley’s has taken months of grief for his lack of interest in posting backblasts on the site or even knowing how to. He does now have a site log in, but isn’t quite ready to actually post with it yet. Baby steps.
Has anyone seen Chipotle? Perhaps a rename to Fartsack?
On Thanksgiving we will consume 4500 calories. This morning, 11 men beat themselves up in preparation for the feast. The rain held off, but The Maul pavement was still soaked.
Warm up: it was short
COP
Mosey
Circle Up: Repeat all above exercises, add 10 Burpees
Mosey
Circle Up: Repeat exercises, add 5 Burpees
Mosey
Mary
COT
Moleskin
The weather has been the story the last few days in the gloom. I think the rain over night kept some of the regulars away. They unfortunately missed a good beat down in rain free weather. The idea today was to get a full body burn with the holiday feast looming tomorrow.
YHC was having a hard time leading the workout today. YHC called for a number of 10 counts and it still wasn’t enough time to get my wind back. It was strong work by the Pax today. Everyone seemed to be pushing themselves through the repeated exercises.
A big welcome to 2 Maul FNGs, Purple Haze and Koelsch. Haze commented on the Maul’s hard surface during Side Crunches, mentioning he was used to doing those on grass. The Maul is unforgiving like that, it’s our concrete jungle.
Happy Thanksgiving to all the PAX of F3. I am sincerely thankful to be a part of an incredible group of men. God Bless you and your families.
The Maul was extra biright this morning due to portable flood lights that were brought in for some work. 13 men squinted their eyes and went about their business with Strawberry on the Q.
Posted on his behalf:
Mosey to lot in front of HT.
-Mosey to fountain. Spread out around the fountain.
– Pax separate into two lines for an Indian Run to the first speed bump behind Target.
– Mosey to back of Theatre – wall walk last part of the wall to the far corner.
– Mosey to grass at back of parking lot for Jack Webbs – 4,8,12,16,20,16,12,8,4
– Turn over to Mic Check for last 5 minutes of fun torture = Mary
Moleskin:
It’s great to be back. After a hiatus that lasted way too long; it’s nice to be back among fellow PAX for an early morning beat down. When I lasted posted to the Maul it was definitely not this cold out. I’ll have to reassess my cold weather workout gear’s effectiveness. I order to keep all of us warm; I decided what better way than a little running, merkins, and John Webb (Jack’s older brother). All of our tricep’s will thank us later for the 265 total merkins completed. I had audibled out of the crab walk on the 3rd speed hump due to my short term memory loss of the distance between each hump. Unfortunately Mighty Mite is a warrior and audibled back to crab walks on the next speed hump interval (you can thank him on his next Q). Jack’s older brother John Webb finished all of us off before Mic Check’s last minute pain. Many thanks for allowing me to lead the fine men that came today. F3 is truly special and it’s an honor to be a part.
-Strawberry
Posted on behalf of Chipotle:
Waking up on an earlier and freezing November morning to snow on the windshield, 12 men decided not to fart sack.
Warm up:
25x SSH
25 x Imperial Walkers
Mosey in front of firebirds and partner up
Partner 1 (Merkins) while Partner 2 runs about 75 yrds to do 50 squats, switch and perform until combine 200 merkins between partners
Partner 1 (Dips) while partner 2 runs about 75 yards to do 50 LBC, switch and perform until combined 200 dips between partners
Mosey to fountains
Partner 1 (decline merkins) while Partner 2 does 50 bicycles, switch and perform until combine 100 decline between partners
**Started out with 200 combined until audible was called to 100 after hearing grumbling in PAX**
Partner 1 (dips) while Partner 2 does lap around buildings, switch and perform until combine 200 dips between partners
Mosey to side of Regal Cinema for some electric chair 2 x 45 seconds
Short Mosey to do some Mary
10 x J Lo’s (special request from Mic Check)
25 x LBC’s
25 x bicycles
10 merkins
Moleskin:
Today was the coldest day in the history of The Maul. All the PAX were bundled up and ready for what Chipotle had in store. He proceeded to give us a triceps and chest explosion. Lots of dips and merkins to keep the blood flowing.
You had to be careful in the mosey to avoid the various icy spots on The Maul cement. During the workout the sprinklers were going and soaked a number of our cars. Loogie’s car was covered in a sheet of ice by the time we were done.
For Hops eyes only: Mighty Mite was rocking a classic kids NC State beanie complete with tassles hanging down that looked like pig tails.
Frack was the scheduled Q, but he hurt his ankle during the Tough Mudder this past weekend. Mighty Mite stepped in, and led a field trip from The Maul to Murderhorn (apparently a Simpsons reference). 13 pax followed in the dark to the neighborhood across the street from the Maul and learned all about it.
It started like any other morning.
Warm up
Mosey to the hill
Pax followed to Murder-Horn Hill. (Long steep hill in Thornhill neighborhood)
One more run up – Heels to Heaven while you wait, then mosey back to The Maul.
Finished off with more hill work
MM usually brings a beatdown when he Qs but I think today he took it to another level, at least with all the running. I saw a lot of guys pushing themselves with the hill work. Comet mouthed off and got us the extra 25 merkins towards the end.
Posted by Mic Check on behalf of hard working Mighty Mite.
15 faithful rose from their “deads” to shop for downPAINment at the Maul.
Mighty Mite arrived clean shaven and perplexed asking who stole his facial hair when Hops shamelessly admitted to this thievery wearing his pre Halloween bearded mask.
The Thang:
Mosey to the fountain to partner up for a hearty breakfast of Burpee sandwiches:
Mosey to the speed bumps behind Target:
**It was on the way back when the morning krispy crème delivery truck drove through that Q almost called an audible to flip the truck over and spend the rest of the workout eating said donuts, alas we decided to press on and finish strong***
Mosey to wall for people’s chair with 40 shoulder presses.
Repeat but this time 6 inches deeper on the people’s chair (ouch)
Hand off to Mic Check for a little Mary
COT
T-Claps for Philmont who turned FOOORTY FIIIIVE! on Sunday, happy belated.
Always an honor to lead at the Maul
Fish Taco
11 men got a chance to throw around some weight at The Maul.
MOSEY
4 stations, 1 minute at each with a 20 second rest in between.
4 more stations, 1 minute at each with a 20 second rest in between.
MOSEY
MOLESKIN
It was a nice weighted workout today. It’s good seeing the brothers Grass Stain and Crab Grass showing up on a regular basis. Both seem to be pushing each other during the workout. Pinkman made his return to the Maul as well. Keep coming out my friend.
Tiger Rag introduced hairburners to The Maul some time back. It still stands as the most difficult workout I have been a part of since being in F3.
I purchased my own weight plates months ago, consulted with TR on some of the details, and then waited to spring my trap. Today was that day. 22 unsuspecting souls smelled the stench of hairburners on vast concrete of The Maul.
THE THANG
Warm up with 2 laps around the front lot of the Theatre. High knees mixed in.
Mosey to the back of my vehicle, open the hatch to reveal weight plates.
Groans, mumbles, shock, disgust
Split into 2 groups
GROUP 1
GROUP 2
FLAPJACK
GROUP 1 and 2 more Hairburners
While you wait for your turn:
MOLESKIN
Oh the joy of Hairburners.
I have been sitting on this exercise for a while now and was waiting for just the right time to expose the Pax to it. It had a great response when I first showed the plates and explained what we were doing. We did our best with the few plates I had, but next time expect more.
I’m always proud to lead a great group of guys. Soft Pretzel is on the Q next week.