Pre March Madness Workout

Warm up: Jog through parking lot doing High Knees, Butt Kickers, Majorettes, Karaoke, lateral shuffles

Indian Run to Hospital Parking deck Circle up: (Hospital top deck) SSH x 25 Mtn. Climbers x 25 Hamstring stretch Walkouts x 10 Marine Corps Merkins x 20 Indian

Run to ASEC lower parking lot

The Thang: Lower Parking Lot Four stations , one minute per station(One rotation)

Station 1: ladder drills

Station 2: Suicides to cones dribbling basketball

Station 3: Jump rope

Station 4: Two tennis ball toss w/partner using right and left hands

2 Man Tire Flips 2 man team flips tire for 30 yard suicide drill.

Winner gets tickets to Carolina-Duke basketball game tonight…….not really 2 man team flips tire 40 yards.

Decline pushups around entire tire. Flip tire back 40 yards Jog to Pull up bars: 8 pull ups 8 Knees ups

Mosey to Mary Brazilians x 20 Freddie Mercks x 25 Side Plank leg-ups x 10 each leg Homer to Marge Reverse plank leg-ups with bent knee x 10 each leg 1 minute plank Knee over ankle stretch (30 sec)

Moleskin: 1. Eight faithful Pax gathered on a beautifully crisp, 22 degree winter morning at ASEC for a Saturday Morning beat down. 2. Interesting preworkout chatter involving Deertick’s observation of Grover’s injured thumb and his restrictions as to the use of said thumb. Grover’s solution was to use the other hand. Guess you had to be there. 3. Q decided to incorporate a basketball theme into today’s workout in anticipation of March Madness next week. They say variety is the spice of life. I hope everybody got a little spice today! 4. Remember Bronx Bomber’s wife. She’s having complications from her surgery. Speedy recovery to Exit and Backdraft! We need you for the Mud Run!! 5. Thanks for a great workout and allowing me to lead today!

Moleskin faithfully submitted by Total Package 03/07/15