19, including one FNG showed up at Centurion for a plank party that was interrupted by a driving lesson.
Warm Up
COP
Jog around last island, circle back up
Jog around last island, then over to the school for circuit work.
REPEATO, total of 4 times
MOSEY back to parking lot for cardio, allow shoulders to cool off
Driver’s Ed student drove up and made any running through the lot a high risk situation, so we finished our work over on the other side with the speed bumps.
MOSEY to starting lot for MARY
MOLESKIN
The goal for today’s workout was high reps, target some specific areas and repeat. The plank work we started with I thought achieved that. It’s not easy repeating the various plank exercises while resting in the 6” position for 10 seconds.
The circuit work involving the wall walkers was where guys really started showing off. Many of the PAX were flying down the wall, and leaping up the ramp with seemingly no trouble at all.
The Driver’s Ed student slowly cruising through the parking lot and honking his horn forced us to leave our lot. I felt it was a wise decision to avoid the half awake teen on their first try in a lot.
Welcome FNG The U (Ken); keep showing up brother. Excellent work by the PAX today, I’m proud to lead such a great group.
Posted for Dirty Bird
10 Jets and 10 Sharks scampered around The Maul following Dirty Bird through a painful workout.
THE THANG
SSH X25, Imperial walker X25, Merkin X25, Squat X25, Merkin X15, Burpees X5
Mosey to Cantina
Partner 1 Dips, Jump Ups, decline merkins – Partner 2 Run to the Wendy’s sign (Flapjack between each)
Mosy towards Chick-Fil-A
4 Station Leg Workout (Lunge Walk, squats, Sister Mary Catherine, Calf Raises) x2
Mosey to grass for Jack Web (1 merkin 4 airpresses……8 merkins 32 air presses)
Mosey to side of Target for MOM (LBC x25, Dolly X25, Flutter X25, Rosalita X25, Heels to heaven to 6 inches (all in one motion) X25, Side crunch x10 both sides
Moderate run back to the theater
60yrd agility workout x2 (shuffle X2 , karaoke X2, 50% jog x2, 50% jog then backwards , 50% jog sprint back, sprint X2, sprint 100 yards sprint back then all out sprint to the cars
MOLESKIN
Dirty Bird took a turn at Qing the Maul today and had a really well thought out workout in store for the Pax. At one point we broke into 4 groups and went through various leg stations. Somebody(Market Timer, Runstopper, maybe Mighty) pointed out we looked like we were in Westside Story, as we lunge walked toward another group. The jokes went on from there and continued throughout.
I think The Maul heard Dirty Bird would be our leader today because the street sweeper was out in full force. Excellent work Dirty B and Pax.
Next week Birthday Boy Mighty Mite will take the Q. Don’t miss it.
First time Maul Q Strawberry brought games and suicides to 24 boys from the South.
THE THANG
– Mosey to center lot.
– Mosey to fountain. Grab a section of fountain.
– Break up onto 3 man teams
– Mosey to back of Theater
– Two lines single file
– Turn over to Mic Check for final pain and/or Mary
MOLESKIN
What a great cool morning for my 2nd time as Q – perfect weather for team races and suicides. Nice turnout with 24 men crawling out of a warm bed for punishment. Nice short warm up before the real fun began. Nice friendly racing among friends – little did they know that the winning teams will chose the losing teams punishment – otherwise, some of the teams would have kept a better count and not done over 300 merkins and flutter kicks (#counting is imperative). Also should have confirmed that we all should run counterclockwise around the building (head on collision this early not cool). Funny that no one chose burpees as punishment (thanks guys; you’re the best). Most ran up the hill anyway because no one remembered if they were on the winning team (sort of like our Carolina Panthers). Not sure that the SSH in cadence while waiting in line for suicides was well received. One Pax counting and over half stopped a little over half way through – had to audible that one. Because I’m a nice guy I took Chipotle’s advice for LBC’s for the 2nd round instead of more SSH. Then turned over to Mic Check for some Mary although I would have reconsidered if I knew he was going to have us run back up that hill in between star jacks.
We spent our Holiday weekend eating good food, maybe partaking in an adult beverage or 2 and watching plenty of college football. This morning it was time for 17 brothers to meet in the gloom and refocus for the fall by relearning good form with classic F3 exercises.
Mosey to Corporate Pond 1, circle up for a chest, arm, shoulder and core meltdown. YHC started by announcing to the PAX that today was Good Form Tuesday. We were going to do low reps, slowly, and in perfect form.
THE THANG
Short Mosey for wall work
Complete 3 sets, then Mosey
Circle up for Pax Choice Mary
Mosey to restaurant parking lot for cardio/leg work. Split into 3 groups.
Mosey to COT
MOLESKIN:
It was really nice work by the PAX today. I saw a number of guys on their knees groaning in pain during our first round of chest work. The “slow with good form” idea seemed to have its intended effect. Plenty of guys were able to keep pace and persevere through the burn though. It wasn’t easy going from merkins to mtn. climbers to various parkers without getting out of plank.
By far the most mumble chatter came during the wall work. It didn’t take 30 dips for us to feel it on the tris, 10 slow ones on YHC’s count had guys wishing they could do 30 fast with bad form. It was the same story for the slow, chest to the ground, decline merkins. Nobody was doing short elbow benders; full range of motion was the norm today.
Thanks to the PAX for pushing it hard and following my random cadences. I’m proud of each of you. Keep up the good form!
Announcements:
Come back tomorrow as The Maul carousel of first time Qs continues. This week it’s Fish Tacos’ turn to lead the fine men of Area 51. Mighty Mite will put a capper on the second half of the workout. I expect big things from 2 of the fastest and strongest Sons of Ballantyne. It’s going to suck.
Friday the BRR bus heads out. Good luck to all our F3 brothers who are participating.
23 F3 warriors took another Maul beating by yet another more than capable first time Q. Soft Pretzel, with his M’s watch on his arm, moved us quickly through the gloom.
Warm-up in movie theater lot SSH x25 in cadence IW x20 in cadence 20 Merkins
15 backward lunges
“Ladders and Chutes” at the Fountains
10 to 1 Jump Ups/Decline Merkins
~¼ mile run to Chicos and back
10 to 1 Squats/Dips
~¼ mile run to Chicos and back
Various planks until all are done.
Mosey to parking lot for:
Alternating lunge walks with Carolina Drydocks and Merkin Jacks – Started at a parked taxi cab where I made a very poor joke about pushing the cab around the lot, not seeing that the driver was still sitting inside! Sorry buddy.
Mary
Dolly X20 in Cadence
LBC X20 in Cadnece
Flutter X20 in Cadence
Hill Work
P1 run to top for 5 burpees, P2 = Peter Parker Merkins until P1 returns, flapjack and repeat
P1 run to top for 5 squats, P2 = Rosalita until P1 returns
Alternating People’s Chair (w/ shoulder presses) and uphill Bear Crawls
Long mosey back to base for:
Planks + 10 merkins
Mary: 20 Heels to Heaven, 20 LBCs, 20 Parker Peters, 20 side LBCs
20 mountain climbers + 10 merkins (Q was a little lost on time at the end so may have added a few more exercises I’m forgetting!)
Really enjoyed my first Q! Promise to invest in a watch. Thanks to all for the great effort.
– Soft Pretzel
16 fellas stepped out into the almost cool August air at The Maul and prepared for Chipotle’s maiden voyage. Written on behalf of Chipotle.
WARM UP
mosey to Firebirds
20 SQUATS – Run to second island – 15 MERKINS – run back
10/15 SINGLE LEG SQUAT – run – 15 MERKINS – return run
10/15 SINGLE OTHER LEG SQUAT – run – 15 MERKINS – hold plank
short plank-o-rama led by Uncle Leo then mosey to fountain
20 DIPS
15 DERKINS
20 JUMP-UPS or STEP-UPS
10 BURPEES
rinse and repeat
mosey to loading dock, with a 5 BURPEE break half way
SPEED BUMP WORK
BEAR CRAWL TO #1 – 5 BURPEES
REVERSE BEAR CRAWL TO #2 – 5 BURPEES
LUNGE WALK TO #3
BURPEE INCH WORM TO #4 – crowd pleaser
HIGH KNEES TO #5
mosey for Mary work
PAX CHOICE MARY
X25 ROSALITA – MASON TWISTS – FLUTTER – DOLLY – FREDDY MERCURY
mosey – pause for quick wall work – continue mosey to the hill
BEAR CRAWL UP, RUN DOWN, 5 BURPESS
rinse repeat
COT
Big props to Chipotle who did an outstanding job as a FTQ. He had his Weinke with him, but never missed a beat. He even called a few audibles, which were much appreciated by the PAX.
Speaking of PAX they were going strong today, knocking out all burpees called. The speed bump work was particularly painful with the burpee inch worm. Not sure we were all doing the same thing, but it all hurt just the same.
At the end of the workout, a fox was spotted near our cars. I would vote for a Maul name change but The Foxhole is already taken.
23 dudes stood in a line and worked hard through a series of creative exercises from their exhausted Q. No warm up needed, we just got right to it.
THE THANG
Slow Squats X25
Superman Merkins X25
Jump Tuck X25
MTN Climbers X25
CDD X25
Squat Jack X25
Plank In Outs X25
Lunge Knee Raise X15 each leg
Diamond Merkin X15
Parker Peter X25
Star Jack X20 (crowd/Q pleaser)
Jack Webb up to 8 Merkins
Mac Tar Jai or Plank up downs X25
MOSEY for wall work
Wall Squat for 1 min or more
Bs to the wall with a 10 push up option
Rinse and Repeat X3
MOSEY to the hill
2 groups, Group 1 up the hill and back twice, Group 2 flutter
Flapjack then repeat with Dolly and Mason Twists
Finish it of with an all out sprint to use your last drop of energy
COT
MOLESKIN: It was great to be back at The Maul after a 3 week layoff for YHC. I saw a lot of new faces and some regulars too. Thanks to the Pax for being patient and learning some new and some would call creative exercises today. We didn’t have to go far to get a good leg and shoulder burning workout in. Freely’s Comet commented that he was glad when we finally got to mosey.
I saw a lot of guys also pushing themselves during our wall work. Couple of guys accepted the challenge and did wall push ups.
A number of guys showed off their running skills during the hill work and final sprint, including Yeager. I believe it’s his second post. Keep showing up brother.
Welcome to FNG Matt Spruce Goose. He came out of a car with three of his neighbors. Way to go guys keep EHing your buddies. Young Mighty Mite is on Q next week so stay away.
20 dudes decided to wake early and be the first in line at The Maul. We didn’t spend a dime but instead were paid a pavement beat down.
Warm up:
SSH x 20ish
IW x 20ish
Jack Squats x 20ish (a Pax favorite)
-short mosey and partner up-
partner 1 runs to the tree and back while partner 2 does Spartan Burpees, flapjack.
Goal = 100
100 mason twists
100 merkins
100 MTN climbers
plank between exercises
partner 1 plank, partner 2 decline Merlin’s, flapjack, then run as a team around the ole’ Oak tree.
Each guy does 20 lunge jumps, then run to tree and back.
-mosey to the fountain-
single leg lunges, opposite leg elevated on fountain x20 each leg
dips x20
x3
plank up for merkin shuffle
Plank walk left on Q count; merkin, plank walk right on count; merkin.
-mosey-
relay race
back pedal, shuffle, waiting members planked, and mary.
Jail break home
Moleskin:
I have been absent for many mornings the past 2 weeks so I felt well rested and ready to go at it hard on the concrete at The Maul today. Unfortunately the Pax had to pay the price for my fartsacking.
Before I could call out the first exercise Tiger Rag decided he needed his back scratched and since the Maul lacks trees, he violated the parking lot with a sight I wish to never see again. And I thought cats hated being on their backs.
The 100s seemed to get us off on the right foot. No mumble chatter so I assume it was tough.
The Merkin Shuffle made its debut later on. I can easily see this dance craze sweeping the nation. No music needed, just the moans and groans of men working hard will suffice. Hops gets credit for the naming rights.
Thanks to Dora and Freely’s Comet for suggesting some Mary and planks during our relay race. Great call and thanks for looking out. Great work pushing yourselves.
24 men rolled out to The Maul ready to take on the unexpected beat down by a first time Q.
The Thang
SSH: 25 – slow so the rookie Q could count
Slow Squat : 10 – I’m a fan of good form
Merkin: 10 – See above
Stay in the circle for leg burns
Squat Jack: 10
Squat Punches (Aptly renamed to Miyagis by TR. Add it to the lexicon): 10-20
3X: I may have increased the number as we went along
mosey
Catch a Movie:
3 station 3 times through
Indian Run to Target
Round Robin of Merkins
3X Diamond – Carolina Dry Docks – Alternating leg up
Amounts are foggy
slow short mosey to the loading docks
Partner up for sprints and abs
Sprint to 1st speed bump, partner does bicycles
flapjack
Sprint to 2nd, partner does mason twists
flapjack
Sprint to 1st, partner does flutter
flapjack
Sprint to 2nd partner does 6′
flapjack
mosey – with some backpedaling
Wall sit
mosey
Run up LSD Hill 10 burpees, back down 3X
Moleskin: Thanks for the patience and support of the 23 men who endured The Maul. The circle with jump squats followed by Miyagis left our legs burning. It wasn’t easy to mosey after that. Our wall work had a lot of chatter which I can only assume means I didn’t make it challenging enough. Everyone did well and looked strong during all 3 sets. The Indian run was where the rookie Q was exposed. I should have heeded a senior Q’s advice and broken the group into 2, as a result we sloppily worked our way down to Target. Sorry boys, that’s all on me. I think the round robin of merkins that followed may have sealed my fate as a one hit wonder Q. I heard grumbling that sounded like “let’s throw the mic in a bathtub”. I will however work on my counts if there is a next time. The ab/sprint work that followed had a lot of pax pushing each other and LSD hill was a great finisher.
My apologies to the 3 or 4 names I didn’t get correctly. If anyone can clarify them please do.
Overall great work today and again thanks.
Mic Check