Prison Yard workout 1/28

Pax of 13 for another Prison Yard workout

Ball Drop, Double D, Puddles, Sprinkler, LED, Fed EX, Dirty Pipes, Pots, Fram, Marky Mark, Oyster, Yogurt,

Breach on the Q
Warm Up: Run to the end of the driveway and then 22 counts of SSH, Frankensteins, and Cherry Pickers.
The Workout: Stations with 1:30 of work and 25 seconds of rest between stations

The Stations:

Tires

     hops through tire with a squat

     Flips with a Merkin

Ropes

     Moving double waves

      Double arm up and over

Plates

      Shoulder shrugs

      Bus Drivers

Jump Rope

      Jog jumps

      Jump Jacks

Kettle Bell

      Swings

      Upright row with a squat jack

Pain Sticks

      Behind the head squats

       Between the leg squats

Sandbag

       Stepback Lunges 

       Calf steps ups

Mary: 37 reps of Merkins for Ball Drops Birthday

Announcements: Travis Manion Event at Bombshell on Friday, Feb 7th

Prayer: Pray for Sprkinler as his dad recently passed and for FedEx as he tries to reconnect with his son

Comment: Time is a very valuable commodity, it should not be wasted as we can only get 24 hrs in a day. We cant buy more or acquire more, so be present and know that when you give someone your time that is a powerful thing.