Rack’em and Stack’em Prison Yard 2/15/22

/in /QIC:

Pax of 6 for a cold full body yard style beatdown

Sprinkler, POTS, FRAM, FedEx, 2Dollars, and Ponzi with Warden Breach on the Q

Warm Up: Circle up for 22 count exercises (Side Straddle Hops, Frankensteins, Windmills, Hillbillies/Imperial Walkers and Prisoner Squats)

The Workout: Start at the top and work your way down, after each set you run to the end of the parking lot and then repeat from the top and add the next exercise so 15-run 15-14 run and so on.

15
Deadlifts
14
Side Straddle Hops (In Cadence)
13
Prisoner Squats
12
Merkins
11
Dying Cockroaches
10
Thrusters
9
Homer to Marge
8
Renegade Rows
7
Star Jumps
6
Swings (Kettle bell)
5
Peter Parkers
4
Burpees
3
Shoulder taps (In Cadence)
2
Turkish Get ups
1
Man-Makers

Mary: Quick circle up for a slow 22 count of LBC’s

Announcements: PRISON YARD 2 YEAR anniversary next week.
T-Claps (Recognition): To the pax getting out and getting some in the balmy cold

Prayer: Pray for the families that lost loved ones in the plane crash in the Outerbanks. Prayers for FRAMS small group member Randy that he finds healing through his medical disagonsis.