Prison Yard 11/17
3 Pax members fought off the fartsack and got out in the yard for some exercise
Sprinkler, Fram and the Warden Breach
Warm Up: A quick mosey around the parking lot followed by 22 counts of SSH, Imperial walkers/Hillbilles, Good Mornings, Seal Claps, and Overhead claps.
The Workout: Tabata styles workout with 7 stations, 2mins of work followed by 15-sec rest to rotate. 2 Rounds.
Station 1 Jump rope
Station 2 Med ball- Round 1 Squat and Throw, Round 2 Slams
Station 3 Sandbag- Round 1 RDL, Round 2 Deadlift to Clean
Station 4 Kettlebell- Round1 Swings, Round2 Figure 8s
Station 5 Pain Stick- Round 1 Overhead Press, Round 2 Trunk Twist
Station 6 Battle Rope- Round1 double-arm waves, Round 2 Figure 8s
Station 7 Ab Roller..well its an ab roller
Announcements: Breach has the Ted Style talk tonight 20:00 (8:00p) Mamas house is still in need of food/money to meet the thanksgiving needs in the community
Prayer: For Frams family as they continue to deal with homeschooling, LED’s in-laws have covid pray for a safe recovery, Pray for stability for Sprinkler’s daughter as she battles missing her Senior year of high school. First responders and the Military for helping to protect our way of life.
