6 Pax and 2 runners made it out for a Hilltop Prison Yard workout hosted by the Warden (Breach)
Double D, Sprinkler, BB, Felix, Hefer,
Runners- Dirty Pipes and Laettner
Warm-Up: A short Mosey around the parking lot to a circle of 22 rep counts of SSH, Windmills, Daisy Pickers, and Imperial Walkers/Hillbillies
The Workout: 6 Stations 2 rounds, 2 minutes of work at each station with 15 second of rest between each station
Station 1 Barbell
Round 1 Ab Rollouts
Round 2 upright rows
Station 2 Big tire #1
Round 1 Flip-Squat-Flip
Round 2 Plank Get-ups
Station 3 Pain Sticks
Round 1 Pain stick hip bridges
Round 2 Cross Over Merkins
Station 4 Weight Plates
Round 1 Weight plate straight arm raises
Round 2 My Little Sunshine’s
Station 5 Fire Hose
Round 1 Pull and Bear Crawl
Round 2 Plank Pull Through
Station 6 Sandbag
Round 1 Bent Over Rows
Round 2 Shovel Twists
Mary: Ab burnout, 3 rounds of duck duck plank holds followed by 22 counts of LBC’s Homer to Marges and Pickle Pounders
Announcements: Be Patient, with all that is going on be slow to anger and think through your decisions. Don’t let the current situation be the reason that you make a bad choice that can hurt you and your family. You will be remembered by how you handle this situation, so let your positive character show through.
Prayer: Keep us safe and let us get through this with positivity.