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.