WW 3/19/14

[EO]

Alright y'all, weather blows but I can't take it anymore. Going out and working out, who's coming with me?!?

No cleats necessary, running shoes are fine. Meet at Harmon Field (spring league fields) at 6.

We're doing the Pluff Mudd weekly workout today, lovingly designed by Frances, slightly, but equally lovingly modified by yours truly.

 Warmup/stretch

10 s rest between exercises

Squats: 3 set 15 reps
Lunges: 3 sets 10 reps per leg
Marine bends: 2 sets 30 reps alternating
Jump squats: 3 sets 15 reps
Calve raises: 3 sets of 30 reps (one of each in the three different toe positions)

Arms/chest/back:
Push ups: 3 set of 20
Triceps dips: 3 sets of 20

AbsBack:
Crunches: 60
Side Crunches: 30 per side
Plank: 2 mins
Bicycles: 2 sets 2 mins
leg lifts: 30 reps

The Strength training should take between 30-45 mins. Focus on technique and push yourself through the pain.

Secret workout:

Undisclosed quantity of burnouts

Throwing: focus on manipulating release points and throwing around the mark.

[EO]

Shit, can't do Harmon. Fields are closed! Alternate location is Hampton Park. We'll meet in the parking lot next to MacMahon field inside the loop and find a dry spot. Sorry for any confusion.

[EO]

Wednesday workout was awesome last night, I hope we can keep that big of a crowd coming out every week!

In attendance: Kirk, Alex W, Jason C, Bud, Cate, Tim H, Sarah G, myself. Sorry if I forgot anyone! Way to work folks.