The 19th hole

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FNGs: None
Warm Up: Tire and Pain stick carry to bottom of hill.
The Workout: 3 PAX do a cadenced exercise with a pain stick for 18 count. When completed run up to the two guys flipping the tire up the hill. Repeat until the tire makes it back to the club house. We went up the hill of the old number 18 on the old crooked creek golf course. The PAX were so juiced we even repeated the steep section with each tire.  Once we passed the hole we turned the cadence into an 19 count and headed towards the 19th hole (aka the parking lot).
Mary: Supermans & Banana boats
Announcements: Mulch
T-Claps (Recognition):
Prayer: Unspoken

9/8 Prison Yard Fieldtrip

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Warm Up: Quick Run around the parking lot to stop at each corner for a series of 22 counts of the following (SSH, Imperial Walkers, Frankensteins, Good Mornings, Daisy Pickers, Seal claps, and Overhead claps)

The Workout: Partner Pains sticks on deck for a field trip around the Needmorepark with some stops in between

In the tunnel, it was a peoples chair, curls for the girls, overhead press, followed by some partner squats and Rut Rohs

Continuing on to the old driving range for some partner chest presses, overhead low slo flutters, skull crushers, and hip weighted homer to marges.

Back to the tunnel for some 22 count Balls to the wall, in between the leg squats, and Australian Mountain climbers

Down the blue path for some hills work, followed by a merkin and abs stop. The final stop on the journey was a pain stick plank hold while the rabbit runs up the hill and back.

Finished up with a mosy back to the start, a good time had by all.

Announcements: The mulch project still needs some volunteers, Double D is heading back to the App trail if anyone is interested in joining.

T-Claps (Recognition): Fire Chief that DoubleD and Sprkinkler know has made a major recovery and very fortunaete to be alive.

Prayer: Moment of silence for those that are in service, continued prayers for all with the virus, Prayers for New Mexicos buddy Chris, DoubleD ‘s buddy Chris, and another Fire Fighter John..(not sure about that one).

Where the rubber meets the road.

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FNGs: None
Warm Up: Mosey around Clubhouse, SSH IC 20, Imperial Walkers IC 10, Hillbillies IC 10, Daisy Pickers IC, 10, Frankenstein IC 10, Sir Fazio Arm Circles IC 10 forward/backward, Shoulder Stretches.
The Workout: 2 Big Tires 2 man teams on each tire.  4 sets > shoulder press 10x / 25 hop ups, Rotate tires halfway through. (lockout the hold if can’t press) 4 sets > Bench Press while partner holds 15-25 reps / calf raises 25, Rotate tires halfway through. 4 sets tire flip (10 yards) while partner calls exercises. 4 sets of tire drag (10 yards) while partner call exercise.
Mary: Leg climb 10 reps each leg, V-ups 10 reps (holding rep 5 and 10 for a 5 count)
Announcements: Something Awesome AO on Mondays. Trying to grow. Continue to read the Q-source and wanting to exchange “Free to Lead” book for continued Acceleration in all the core quadrants of F3.
T-Claps (Recognition):
Prayer: New Mexico’s friend Chris with Leukemia, All faculty, parents and students learning and working through the virtual academy platform for learning. Unspoken.

What is this….Rikers Island?

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FNGs: None
Warm Up: Coupon set up, Arm Stretches (across, over the top), Palm press in front and back,  Fozie arm circles, Pot stirs
The Workout: Objective(s) heavy weight with low reps or light weight with high reps. 3 stations were set up with 3 upper body exercises per station to be completed before rotating to next station. 50 sec per exercise with 25 sec rest in between. We completed two cycles.  Station 1 > 1 or 2 Pain Stick presses, 1 or 2 Water Jug Front Raises, 15lbs Tricep Kickbacks/OH Tricep Press. Station 2 > Curls for the Gurls, Frisbee push-ups (rd 1 slide frisbee hand out for a wide fly, pull back in on upward motion of push-up. rd 2 push frisbee forward and do a staggered push-up.) 50lbs Lawnmowers. Station 3 > Tire rope pull, Sledge swings and abs.
Mary: Boat Canoes slow in cadence 10 count (full body ext/slow), WWII touch the sky (suggested name called Korean Wars) 5 count cadence then cross legs and 5 count cadence. At this point the inmates questioned to which prison the Q came from…Rikers Island?? 10 side raises and 10 side crunches then switch sides, Ball Diamonds 10 count in cadence

Announcements: Mulch..Mulch..Mulch,  New AO being named at Banks Rd elementary on 7/22, Suggested to come out to School House for great mumblechatter and a free breakfast on Wednesdays.
T-Claps (Recognition):  Appreciated Wallaby posting at the prison yard for the first time. (Lets hope he comes back!)
Prayer: LED family member coming out of surgery recovery, People dealing with addiction, isolation.  Darby working with a fellow PAX that has thoughts of suicide (Double D). Unspoken.

Prision Yard 7/14

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5 Pax members got a little stronger at the Prison Yard

Sprinkler, Fram Double D, b-bit and Warden Breach on the Q

Warm Up: a quick mosey around the parking with 22 rep counts of SSH, Imperial Walkers/Hillbillies, and Frankensteins

The Workout: 5 Stations, 2 minutes of work followed by 15 seconds of rest to rotate stations.

Station 1: Farmers carry w/ shoulder shrugs of 2 5 gal water bottles

Station 2: Traveling merkins on the ladder

Station 3: hurdles, jump  over and back

Station 4: Kettlebell swings and Fire hose squats

Station 5: Tire Flips

Mary: Ab burnout with slow and controlled Freddie Meercuries and Leg lifts, 22 counts in cadence.

Prayer: Closed in prayer

Lucky 7’s on 7/7 at Prison Yard

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FNGs: None
Warm Up: Mosey around Clubhouse, through the tunnel and up a hill  for SSH, Imperial walkers,Hillbillies with a mosey back to clubhouse.
The Workout: 7 station, 7 rep circuit. Descending by one rep each cycle.  OH Sledge swings/Alternate one arm, 50lbs lawnmower pulls, bag toss, fire hose front raise then press, Pain stick toe touches, 25lbs DB bench press, 2-5 gallon water jug farmers walk.  (We made 5 rounds in 30min.)
Mary: (In cadence) Oblique Crunches, Butterfly Leg Raises (Looking for a Exicon name), 45 degree and 6in right and left hold, U shape hold.
Announcements:  Banks rd AO on Mondays, Need-More Ruck AO on Sunday, Mulch sign-ups.
T-Claps (Recognition):
Prayer: Teen-age suicide and depression in society. Work on recognizing your Jester as each of us are imperfect.

Tire-go-Round @ Prison Yard

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FNGs: None
Warm Up: Mosey to 4 corners of building and explain exercises. 10 SSH, 10 Imperial Walkers, 10, Hillbillies.
The Workout: At each station PAX had to do abs of choice, arms, legs using a 15 count in cadence. Station 1 > weights and kettle bell  (curls/tries/press & goblet squats) Station 2 > 12 lbs sledge swings on big tire & fast feet on small tire.  Station 3 > Front Raises with fire hose. Squat with med ball press and release.  Station 4 > Sand bag toss (hit ground and leave body) Pain stick (anything upper body) After 3 exercises rotate to next station.  1 person would drag the tire from station to station and pass to a new person.  Every lap around the circuit took 5 burpees off the 50 burpees in the bank.  Circuit timer was set at 30 min.  Team did 10 burpees OYO at the end…the tire only made 8 laps around the circuit.
Mary: Hamstring and Hip/Glute stretch
Announcements: Sign up for Mulch at Bass lake, Prison Break (in beta) after Prison Yard.
T-Claps (Recognition):
Prayer: Kid battling cancer (Roger-Roger).  (New Mexico) friend is seeing some recovery progress from Leukemia. (FRAM) wife going in for health screening from feeling bad. (Double D) Pray for all the tension and first responders during this time. All spoken and unspoken prayers. New Mexico took us out.

Prison Yard is Back

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9 Pax members got stronger at the reopening of the Prison yard.  Roll call was taken promptly at 5:00 sharp with Double D, LED, Fonzie, Fram, Deadbolt, New Mexico, Roger Roger, 8-Bit and Warden Breach on the Q.

Warm-Up: A little mosey around the parking lot followed by 22 count reps of SSH, Imperial Walkers/Hillbillies and Daisey Pickers.

The Workout: 9 Stations of pain, 2 minutes of work followed by 15 seconds to rotate between stations

Tire Drag down the parking lot and back

Battle rope double arm waves

Jump Rope

Heavy Bag Squats

Tire flips with a merkin

Pain stick overhead press

Firehose reverse lunges

Ab roller

Med ball overhead slams

Mary: Circle up for a slow burn v-Freddie mercury

Announcements: New AO possible in the Garner area on Mondays getting up by New Mexico, details to come

Prayer: Roger Roger mentioned a family with a child dealing with cancer and his father in law is having surgery, Double D mentioned a family that lost their 14yr old.

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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.

3/17 Prison Yard with some creative Social Seperation

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Pax of 3 braved the Wardens St Patricks Day social separation workout

Double D, Sprinkler and Warden Breach

Warm Up: Mosey around the parking lot with 22 counts of SSH, Frankensteins, Windmills and Good Mornings

The Workout: 6 Stations of work with plenty of space between

Weight Plates- Shoulder Shrugs

Battle Ropes- Waves and Slams

Kettle Bell- Swings

Med Ball- Overhead Slams/ Russian Twists

Sandbag- Groundpounders

Pain Sticks- Squats

3 rounds- 90seconds of work with 15 secs to rotate between stations.

Prayer: Keep level heads in light of all that is going on, we will get through it and how we do will be what folks remember.