Maul at the Maul

Maul at the Maul

15 showed up ready to go at The Maul for what figured to be an easy workout since Frehley’s Comet (me) was called out for being an “old man” and “needing help” today. Wow..tough crowd!! Just a few of my colleagues poking the bear…I tried to live up to their high standards and hope the PAQ enjoyed the workout as much as I did>

Warmup: SSH X 25, Mountain Climbers X 25 + 1 minute plank, Squat kicks X 25, Mosey to knee wall by the fountain…

Workout: On the Knee wall:  Sitting knee ups X 20, Incline Merkins X 15, Step ups X 10 each leg, Decline Merkins X 15, Dips X 15. Sprint around the two buildings.  Repeat same wall routine.  Mosey to center of parking lot:

“Merkin Circle of Pain”. 5 sets of Merkins X 10 rotating between wide, diamonds, carolina dry docks, regular, and narrow for 50 total merkins. Between each exercise – 20 standing knees-ups (run in place lifting knees to hands at waist level) for a total of 100.  Repeated Merkins X 5 X 10 reps with 20 LBC’s (10 in cadence) in between each set for a total of 100 LBC’s.

Stayed in cirlce for Mary all in cadence: LB’s x 25, Heels to Heaven X 20, Dolly X 20, Flutter X 20, Bicycle X 20, Mason Twist X 15.

Man-maker Burpees (8 count burpee) X 10.

Mosey across the parking lot to the hill on the side access road for “6’s”. Run up the hill for 5 squats and down the hill for 1 Jump Squat. Repeated 5 times until reaching 5 jump squats at the bottom of the hill and 1 squat at the top.

Lined up in two lines for sprint relay approximately 40 yards and 40 yards back. While not sprinting, the lines rotated between Merkins and LBC’s.  Mosey back to cars with a final jail break run for the last 100 yards. Finished with planks and 20 Merkins.