It’s just a hill and a wall, push harder……

It’s just a hill and a wall, push harder……

20 men showed up for a mid-week beat down at The Maul. Here’s what we did.

The Thang:

COP:

SSH X 25, IW X 15, Squats X 15, Merkin X 10, raise right leg merkin X 5, raise left leg Merkin X 5, 10 Burpees OYO

Mosey to the fountain for 30 dips, 30 Durkins and 20 jump/step ups, plank when finished, repeat

Mosey over to the wall behind the movie theatre.

6’s up the Hill– 5 Burpees at the top, 1 squat at the bottom, etc. – People’s Chair when finished

Partner up. Partner 1 runs up the hill, does 10 merkins and back, Partner 2 does the does the called wall exercises, then flapjack – Wall exercises included, Donkey Kicks, People Chair with press, Balls to the wall press. People’s chair when finished.

Partner wheel barrows up the hill, runback down and flapjack

Repeat the entire partner Hill/Wall work over again, including the partner wheel barrows.

Backwards crabwalk up the hill.

6MOM PAX Choice – bicycles, protractor, dolly, flutter, and YHC finishes us off with Skii planks

COT

Moleskin:

I’ve been eyeing the back wall of the movie theatre for weeks. It just so happens to be at the foot of a massive hill. The goal was to focus on the legs, chest and shoulders. Then throw in a little triceps work just for fun. The fountain work (dips, durkins and step-ups) and the hill 6s were just the warm up. As usual, Mic Check and Frazer set the pace up the hill with Soft Pretzel right on their heels. The real worked started with the partner wall/hill combination. The Donkey Kicks, People’s Chair and the Balls to the Wall Press were a great combination to the hills runs. Shout out to Dirty D on his effort in the uphill wheel barrows.

Great work by everyone this morning. It was a pleasure leading the PAX in the Gloom.

Announcements:

F3 Dads Back Up and Running this week.