NYE Prison Yard Q

“This AO is Sponsored by Go Ruck!”

/in /QIC:
PAX: , , , , ,

FNGs: None

Warm Up: Good Morning, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, OH Claps, Seal Claps, SSH

The Workout: 8 Stations with 16 workouts 90 sec work &30 sec rest/switch. 

Stations were as follows:

Coupon Rd#1 Rd#2
50lb Ruck Single Arm Row Bear Crawl Drag
Cindy WWIII WWIII
Cindy Murder Bunnies Redrum Rabbits
80lb Sandbag/ 40lb Sandbag Squats Squat Shots
60lb Sandbag Over Head Press Chest Press
80lb Sandbag  Deadlift Jump Over Burpees
80lb Sandbag Ball / 50lb Sandbag Sandbag Burpees Dung Beetle
55lb Sandbag Jerry Can John Cusak Kettle Bell Swing

Mary:  Popcorn with reps of 24 in cadence: Low Slow Flutter/Hello Dolly/Heel Tap/V-Hold/WWII (clock ran out on @BananaSeats Pickel Pounders) we will try to do better next year.

Announcements: Q Sheet Needs attention at all AO’s.  The goal for Prison Yard is to be booked out 2 Months minimum in 2025.

T-Claps (Recognition): To everyone for a strong year

Prayer: All the unspoken and Injured Pax

1000010798

Downtown Train – 2024 Finale

/in /QIC:
PAX: , , , , , ,

FNGs: Zero

Warm Up: Franks, SSH, Good Mornings, other stuff

The Workout:  Mozy to the parking deck, Prisoner Squats followed by dips.

Mozy to Lemongrass, preachers chair followed by a few rounds of ball walkers

Box jumps up the amphitheater a few times.  Earkins Derkins Dips up the amphitheater.

Mozy around front and down the stairs.  Inverted rows and squats alternating 3x

Mozy to.top of the deck.  DORA of 100 merkins, 200 WWIs, 300 Squats.  Partner ran down and around the deck and back.  Swapping until complete.

Mozy back to flag

Mary: Box Cutters, Freddy Mercs, Homer2Marge, PicklePounders, Planks

Announcements:  Pumpkin and others starting 75 hard in the new year.  Gizmo setting goal for 1200 miles in ’25

Prayer: Pumpkins family is headed to Thailand without him.  Prayers for safe travels.

A Christmas tree and Menorah in front of a community center outdoor amphitheater in early morning.

A tea party of sorts

/in /QIC:
PAX: , , , ,

FNGs: none

Warm Up: After an enthusiastic start and 5 burpee penalty, we went on a quick mosey around downtown. Then good mornings, imperial walkers, hillbillies, daisy pickers, sir fazio arm circles, seal claps and overhead claps.

The Workout: Thing 1: PAX were instructed to get a “shmedium” rock. Instructions were apparently unclear and some PAX went big. 30 count curls for the girls / tricep extensions / squats. Bear crawl through the light tunnel in front of the library. 20 count exercises, bear crawl. 10 count exercises, bear crawl. PAX were quizzed on their knowledge of the Boston Tea Party, which happened 251 years ago today in 1773.
We returned our rocks in patriotic tea bashing fashion and moseyed to the half circle.

Thing 2: 10 merkins, lunge walk to center Island, 10 WWIIs, mosey to end of half circle, 10 squats. Repeat twice more for 3 rounds total. Mosey back to the Christmas tree.

Thing 2.5: People’s chair for a 10 count down the line, total of 50, next to the Christmas tree. Back to the start for Mary.

Mary: Popcorn Mary with some quick stretching.

Announcements: Panthers game next weekend. Also, Nemo reminded us of the importance of stretching and how easily we let that go.

Prayer: Pumpkin Spices children, Nemo’s brother-in-law, Best In Show