Posted by White Shoe for Madoff
We had 30 out in the beautiful weather on Saturday morning at Pullen Park:
Warmup
30 Side Shuffle Hops
20 merkins
20 mountain climbers
19 windmills
Run to softball fields
Softball Field
20 one-footed side-to-side jumps (left)
20 one-footed side-to-side jumps (right)
10 single-leg deadlifts (left)
10 single-leg deadlifts (right)
- 90-yard sprint
- o 10 burpees
- 90-yard sprint
- o 9 roly-polys
- 90-yard sprint
- o 8 merkins
- 90-yard sprint
- o 7 burpees
- 90-yard sprint
- o 6 roly-polys
- 90-yard sprint
- o 5 merkins
- 90-yard sprint
- o 4 burpees
- 90-yard sprint
- o 3 roly-polys
- 90-yard sprint
- o 2 burpees
- 90-yard sprint
- o 1 diamond merkin
- 90-yard sprint
½ group – walking lunges to first base, sprint to second, walking lunges to third, sprint home
½ group – People’s chair
Switch groups
Run back to gazebo
Gazebo
20 dips
20 incline merkins
8 decline merkins
17 dips
12 incline merkins
Run to grass circle
Grass Circle
AMRAP: 6 minutes of alternating 10 WWI situps and 10 jumpups on the wall
Mary
LBCs (40)
Hello Dolly (20)
Alternating Oblique Crunches (20)
High Slow Flutter Kicks (20)
Rosalita (20)
Russian Hammer (20)
Low Plank Hold (around the circle)
Moleskin:
Great workout by Madoff, sprints and AMRAPS are always a crowd pleaser.
Lots of FNGs at recent workouts, keep recruiting….
