Pilot AO “Prison Yard”
Pax of 6 got stronger at a Prison Yard style workout where it was just about the beatdown
LED, Fonzie, FedEx, Double D, Fram and Breach on the Q
Warm Up: Run to the end of the driveway and circle up for some stealth 22 counts of SSH, Good Mornings, and Frankensteins
The Workout: A workout with six stations, 2 mins of work and 30 seconds of rest between each set to rotate 2 rounds
Station 1 Weight Plates- Round 1 shoulder shrugs- Round 2 Front Arm Raises
Station 2 Pain Sticks- Round 1 Overhead Press- Round 2 Curls for the Girls
Station 3 Fire Hose- Round 1 Overhead Pulls- Round 2 Front arm pulls
Station 4 Battle Ropes- Round 1 Waves- Round 2 Double arm slams
Station 5 Med Ball- Round one slams- Round 2 Squat Throws
Station 6 Tires Round 1 Flips- Round 2 Dead Lifts
Mary: 2 minutes of LBC’s
Announcements: First Friday at Bombshell benefitting the Travis Manion Foundation, 1 dollar from every glass sold and 10% of total sales go to the foundation, let’s pack the place
T-Claps (Recognition): None
Prayer: Focus on the positives and around you, not the negatives, it’s too easy to fall back and let bad things bring you down