Author Archive Mic Check

Pump the Brakes

19, including one FNG showed up at Centurion for a plank party that was interrupted by a driving lesson.

Warm Up

  • SSH x31

COP

  • Merkin Shuffle x25
  • Hold 6” for :10
  • MTN Climbers x25
  • Hold 6” for :10
  • Peter Parker x25
  • Hold 6” for :10

Jog around last island, circle back up

  • MTN Climbers x25
  • Hold 6” for :10
  • Plank Jack x25
  • Hold 6” for :10 (it started to really hurt here)
  • Plank In/outs x15 (YHC struggling)
  • Hold 6” for :10

Jog around last island, then over to the school for circuit work.

  • Wall walks
  • Dips at the benches x30
  • Broad Jump up the ramp
  • Crab walk to the steps
  • Plank up and wait for everyone/YHC

REPEATO, total of 4 times

MOSEY back to parking lot for cardio, allow shoulders to cool off

  • Sprint to first island, 5 jump tucks
  • Sprint to second island, 10 jump tucks
  • Sprint back to second island, 5 jump tucks
  • Plank while you wait for PAX
  • Sprint to first island, 5 jump squats
  • Sprint to second island, 10 jump squats
  • Sprint back to second island, 5 jump squats
  • Plank while you wait for PAX

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.

  • Sprint to first speed bump, 5 star jacks
  • Sprint to second speed bump, 10 star jacks
  • Sprint to last speed bump, 10 star jacks

MOSEY to starting lot for MARY

  • 30ish flutters
  • 30ish rosalitas
  • 15ish JLOs
  • 30ish mason twists

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.

 

Westside Story at The Maul

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.

 

Strawberry Suicides

First time Maul Q Strawberry brought games and suicides to 24 boys from the South.

THE THANG

– Mosey to center lot.

  •  SSW x 25
  • Slow Merkins x 21
  •  Imperial Walkers x 20

–  Mosey to fountain. Grab a section of fountain.

  • 20 jump squats; 20 dips; 20 decline Carolina Dry Docks; (Repeato) – after 2nd plank up and arm/leg raises until all done.

–  Break up onto 3 man teams

  • 1st man – flutter kicks (300 team total)/ 2nd man – merkins (300 team total)/ 3rd – run around Qdoba/Jo Jo bldg. When runner returns; move down the line (2nd man run; 1st man – merkins; 3rd man flutter)

– Mosey to back of Theater

  • Top teams (equal # of teams top to bottom) choose punishment for bottom teams – 30 burpees or 4 hill grass climbs at theater. Winners = wall sit (after 15 burpees or 2nd hill climb – winners = balls to wall until last man done)

–  Two lines single file

  • Each man in line does SSH in cadence/rhythm while the leader does suicides (cones = 10, 20, 30 yards), next man up; last man fall in line and SSH in cadence.
  •  Losing team choose winners poison – 20 merkins or 2 hill climbs. Winning team does other
  • Repeato – LBC’s while you wait

– Turn over to Mic Check for final pain and/or Mary

  • 10 star jacks
  • Sprint up the hill
  • repeato

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.

Welcome to Good Form Tuesday

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

  • SLOW MERKIN 10X
  • MTN CLIMBER 25X
  • PETER PARKER 15X
  • PARKER PETER 15X
  • MERKIN JACK 15X
  • MAK TAR JAI 25X
  • SLOW 6” MERKIN 15X

Short Mosey for wall work

  • SLOW DIP 10-15Xs
  • SLOW DECLINE MERKIN 10-15Xs

Complete 3 sets, then Mosey

Circle up for Pax Choice Mary

  • MASON TWIST – YHC
  • DOLLY – Rudy
  • HEELS TO HEAVEN – Soft Pretzel
  • FLUTTER – Fish Taco
  • LBC – Gutter Ball
  • BOAT TO V – YHC

Mosey to restaurant parking lot for cardio/leg work.  Split into 3 groups.

  • SPRINT
  • SHUFFLE RIGHT AND LEFT
  • CARAOKE
  • BACK PEDAL THEN SPRINT
  • SPRINT

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.

Exactly 45 Minutes at The Maul

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

Midweek at The Maul

 

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

  • SSH
  • MTN CLIMBERS
  • IMPERIAL WALKERS
  • MERKINS

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.

Hump Day Beat Down

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.

 

 

 

 

 

It’s a brand new dance called the Merkin Shuffle

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.

 

Mr. Miyagi’s Maul

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

  1. Wall walks/balls to the wall walks
  2. Plank Jacks: 20
  3. Tuck Jumps: 10 – jump high land softly

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