On a cool, pleasant morning out at Pullen Park, the PAX got a little bit of everything with the workout, including a plethora of pullups (with some negatives) that should make our backs sore tomorrow.

THE THANG:

Warmup – SSH (25x), Imperial Walkers (10x), Mount Climbers (15x), Windmills (10x), Fazio Arm Circles (8x), Reverse Fazio Arm Circles (8x)

Run to gazebo

Group 1: 5x negative pullups (7 second count on negative), then 10x negative situps (7 second count on negative), then plank
Group 2: 10x negative merkins (7 second count on negative), then 10x negative situps (7 second count on negative), then plank
Flapjack, 3x, with no negative situps on final set

Run to rail

Mini Wide-Grip Pullups (10x), then Incline Wide-Grip Merkins (10x)
3x

Run to bridge and LUNGE; continue running to baseball field

Sprint across field, then Balls to the Wall
Sprint across field, then People’s Chair
2x

Run to bridge and LUNGE; continue running to rail

Mini Narrow-Grip Pullups (10x), then Incline Narrow-Grip Merkins (10x)
3x

Run to shelter

Dips (15x), followed by Jump Ups (10x)
2x

Run to home base

Mary: Russian Hammers (25x), LBCs (20x), Freddy Mercury (20x), World War II Situps (30x), Sarkozy (15x), Putin (15x)

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