Prison Yard 3/2/21
4 Pax for an early morning workout at the Yard Double D, Motor Boatin FNG (Shiv) and Warden Breach on the Q
Warm Up: A quick mosey around the clubhouse, then circle up for some 22 count SSH, Imperial Walkers, Daisey Pickers and Windmills
The Workout: 7 Stations of pain. 2 rounds, 2 mins a station then 15 secs rest to move to the next station
Station 1- Sandbag Kettle Bells- Round 1 (Shoulder Shrugs) Round 2 (Famers carry around the parking lot)
Station 2- Kettle Bell- Round 1 (Swings) Round 2 (Alternating 1 arm snatches)
Station 3- Firehose- Round 1 (Squats) Round 2 (Lunges)
Station 4- Battle Rope- Round 1 (2 arm waves) Round 2 (Side Straddle hops with rope)
Station 5- Med Ball- Round 1 (American Hammers) Round 2 (Dying Cockroaches)
Station 6- Weight Plate- Round 1 (Curls) Round 2 (Tricep Extensions)
Station 7- Sandbag- Round 1 (Burpee with a full press) Round 2 (Rut Rohs)
Prayer: Pray for Motor Boattin that his tests this Thurs go well and they don’t have any negative results. Military and First Responders. Go out into the world today and be a positive influence, no matter how big or small.