March Madness Inspired Flash

March Madness Inspired Flash

14 PAX remembered to set their Alarms ahead to join in at Flash this Monday.  Ole MacDonald finally Q’d and lead a March Madness Themed Workout.

The Warmup

With U2’s Joshua Tree (Best album cover to cover ever made IMHO) playing in the background and a light rain, we all paired up with people of similar running/stamina ability and then moseyed over to get a rock per team.  We them Moseyed to the front of the school to get out of the rain and have a dry place to workout.

  1. 16 Side Straddle Hop
  2. 16 Imperial Walkers
  3. 16 Slow Stretching Mountain Climbers
  4. 16 Slow Potato Pickers

The Thang

Teams of 2 (similar running/stamina ability) performed each exercise individually in each quarter (see below).  On team member would run while one would do the exercises.  Faster teams ran a longer distance and slower teams ran a shorter distance.  The goal was to have the teams finish each quarter somewhat together.  If the team finished a quarter early, someone would lead an exercise until all were done.

1st Quarter – Legs

  • 64 Low Slow Squats (with rock)
  • 32 Imperial Squalkers
  • 16 Backward Stationary Lunges (with rock)
  • 8 Jump Squats
  • 4 Pistol Squats (each leg)
  • 2 Long Jumps
  • 1 Burpee

2nd Quarter – Abs

  • 64 Flutters (total, not each leg)
  • 32 American Hammers
  • 16 Heels to Heaven
  • 8 Superman
  • 4 Boat/Canoe
  • 2 Freddie Mercuries
  • 1 Burpee

3rd Quarter – Arms

  • 64 Push Ups
  • 32 Rock Bench Press
  • 16 Rock Curls
  • 8 Rock Overhead Press
  • 4 Wide Arm PU
  • 2 Diamond PU
  • 1 Burpee


Return rocks to rock pile and mosey to starting spot in parking lot

4th quarter

Suicides in parking lot


As I tried to come up with something unique, but not too complicated, I realized implementing this is harder than it sounds.  I hope everyone was challenged and received a good workout.

I received alot of comments on how legible my writing was on the board.  I am an artist, what can I say.

The time flew by (kinda like my Illini’s season (thanks Hooch)) and I appreciate everyones encouragement at the end.  Thanks brothers!!!


  1. Bible Study 3rd F on Monday, 3/12/18, from 6-8PM @ Brooklyn Pizza.

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