Called them out. 3/30/21

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FNGs: None
Warm Up: Mosey around parking lot.  Corner 1 SSH, Imperial/Hillbillies. Mosey to corner 2 Daisy Pickers, Good mornings, Frankenstein’s, Mosey back to start.
The Workout: Round 1 Stations: Battle Rope, BTTW, Irkins, Curls for the girls, Step-ups, Bear Crawls, Runner (Timer). Rinse and repeat through the stations and timer ran around the building twice. RD 2: Battle Rope, Wall sit, Squats, OH Press, Frisbee Crawls, Step-ups, Runner had two laps. RD 3. Back to round 1 with only one lap from timer.
Mary: Freddy Mercury, Big Boy with hold (top/half/bottom), Home of the March double & single.
Announcements: Easter egg hunt with Mookie Q at Kung pow.
T-Claps (Recognition): The Wescott boys for coming on a sprinkler call out. (Mookie, Roger Roger, Deadbolt) Double D from out on parole.
Prayer:  Fram Brother in divorce, country and community, unspoken.

1 year anniversary of Prison Yard

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EC: Fram & Breach

FNGs: None
Warm Up: Short mosey to bottom of parking lot hill to drop off coupons. (I/C) SSH, Daisy Pickers, Good mornings, Imperial Walkers, Hillbillies. Shoulder stretch
The Workout: Explained the cycle: 2 PAX at bottom of hill (Battle rope, Pain Stick, Fire hose & Med Ball) 2 PAX at top of hill (2 tires, one sledge hammer and a 40lbs sandbag.) Single PAX on the tire with harness. Single PAX drag tire to bottom of hill, new PAX grab and drag up the hill.  While in station the expectation for each PAX to get in an ab, arm and leg exercise. (I/C of 20)  That fell by that wayside and we just did reps of 20. We did this for 30 min in continuous rotation.
Mary: LBC, Reverse LBC and Full LBC
Announcements: Eat at Jersey Mikes on 3/31 for local veteran’s support. Long Ass Run this saturday, Umbrella thrift store needs help. (see 3rd F post from Gump)
T-Claps (Recognition): Fanny Pack for responding to a call out. Breach for bringing 2nd F coffee and being the AO’s site Q for the past year. AYE!!
Prayer: unspoken and YHC took us out.

Another year on the rock

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7 men showed up for a birthday beatdown from the one and only warden Breach

Sprinkler, POTS, Bobby Boucher, Quiver, Fanny Pack and Gilette

Warm Up:

a short mosey to the lower parking lot for 43 prisoner squats. Continued on our journey around the clubhouse and then circled up for 43 counts of SSH, Windmills, Imperial Walkers, and Hillbillies.

The Workout:

In a 3 station session of pain, all prisoners were given 4 mins 30 seconds to complete the circuit. If not they had to pay the price, which they did as no group was able to finish in the right amount of time.

The stations were:

Station 1

100 Weighted Squats
80 Up and Over jumps (Tire)
60 Rut Rohs (Pain Stick)
40 Freddie Mercury’s
20 Bicep Curls
10 Burpees

Station 2

100 Side Straddle Hops
80 Weighted Lunges
60 Close Grip Chest Press (Weight Plate)
40 Hello Dollys
20 Tricep Extensions
10 Inchworm Burpees

Station 3

100 Mountain Climbers
80 up and over the hurdle
60 Merkins
40 Toe Touch Jacks
20 Dips
10 Broad Jump Burpees

In between set I decided that we needed to get a little more mosey in so we again hit the pavement for some creative laps of fast feet, drizzled in some crap walks an Indian run, and even a jailbreak. All inmates reported back to their cells at 6:15.

Announcements: Quiver is going to be posting some challenges at the downtown train on slack in the next few days.

Prayer: Fanny Packs knew a guy named Bob who got killed by a drunk driver, prayers to his family for healing. Prayers for Quivers’s friend’s nephew who got hit by a car while riding his bike, pray for a quick recovery. Pray that we continue to find ways to make positive impacts on our environments no matter how big or small.

Prison Yard 3/2/21

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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.

Prison Yard 2/16/21

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4 Pax took to the yard to get an obstacle course style beat down

Spoonman,  Bondo, 8-bit and the Warden(Breach) on the Q

Warm-Up: a Little mosey around the parking lot, circle up for 22 reps of SSH, Imperial Walkers/Hillbillies, Windmills, and Frankensteins

The Workout: 7 stations of suck. 2 mins of work followed by 15 seconds to get to the next station.

Station 1 (Battle Rope) Round 1:  arm waves, round 2: Figure 8

Station 2 (Sandbag) Round 1: Romanian deadlift, round 2: Power cleans

Station 3 (Sand Bags) Round 1:  shoulder shrugs, round 2: Farmers carry

Station 4 (Kettlebell) Round 1:  swings, round 2: Figure 8

Station 5 (Ab Wheel) Round 1: Abs, round 2: Abs

Station 6 (Weight Plate) Round 1:  Curls, round 2: Tricep extensions

Station 7 (Med Ball) Round 1: Squat and Throw, round 2: Overhead Slams

Announcements: Hilltop clean up Feb 20th after the Hilltop Ruck

Bondo closed us out in Prayer

Prison Yard 02/09

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2 Pax took to the yard for a day of beating the deck. Spoonman and Breach on the Q

Warm-Up: Mosey around the area and circled up for some 22 count reps of (Good Mornings, Frankensteins, Side Straddle Hops, and Windmills)

The Workout: The F3 deck of cards made an appearance at the yard. The premise was to beat the deck. We pulled 5 cards and performed the exercises, after the 5 cards we would hit the kettlebells all at 22 count reps (Swings, Curls for the girls, Halo’s, Overhead Tricep raises, Side Bends). Finished off with a sprint around the parking lot.

Announcements: Road clean up on Feb 21st after Hilltop Ruck

Closed in Prayer:

Prison Yard 2/2/21

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2 Pax braved the cold for a bodyweight beat down in the yard.

Warm-Up: Mosey around the clubhouse and back in the yard for 22 count reps of SSH, Windmills, Good Mornings,  Imperial Walkers, and Goofballs.

The Workout:  Kick off with the 7 x 7

7 rounds of 7 reps per exercise:

Air Squats, Merkins, LBC’s, Lunges, Burpees, dips, and V-ins, followed by a run around the parking lot.

We followed that up by descending ladders of 40 merkins and 40 air squats, 30 merkins, 30 air squats, 20 merkins, 20 air squats, 10 merkins, 1o air squats

Closed in Prayer

Prison Yard 1/12 CRT

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3 Pax took to the yard for some Combat Readiness Training (CRT) Sprinkler, SpoonMan and Warden Breach on the Q.

Warm up– Mosey around the parking lot and perform 22 reps of SSH, Frankenstein’s, Imperial Walkers/Hillbililes, Prisoner Squats, and Batwings

Workout

7 stations ( 1 mins 45 secs of work) between each set run 200 meters in under 60 seconds or a penality exercise will be assessed. There were 5 penalties enforced.

  • Painstick- Over Head press
  • Tire- Flips
  • Punching bag- bear crawl drag
  • Fire Hose- squats
  • Battle ropes- Waves
  • Sandbag- Cleanup merkin
  • Kettle bell- swings

Between each station, there will be a question asked and only 1 answer is allowed, less than 5 seconds to answer. If an incorrect answer is given or the answer is wrong, there is a 5 burpee penalty. There were 2 wrong answers so we finished with 10 burpees OYO.

The purpose of the exercise for today is to think fast under pressure. This is often looked over looked skill that can be vital to someone getting through a situation or perhaps not. Also when one member of the team does not make it all members need to be accountable so all get the penalities enforced against them. As everyone is responsible for themselves as well as the others on the team.

Look out for a food donation Ruck either this weekend or next.

 

Closed out in Prayer

Prison Yard 1/5

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Spoonman braved the open air of the yard for a beatdown by Warden Breach

Warm Up:

A short mosy around the parking lot followed by 22 counts of SSH’s windmills Imperial Walkers and Hillbillies
The Workout:

8 Stations of fun 3 rounds, each one is 7 mins. If you don’t finish before the buzzer its a 10 Burpee penalty

Station 1 (15 Thrusters with a Pain Stick)

Station 2 (20 Goblet Squats with a med ball)

Station 3 (15 Kettlebell swings with a 35lbs weight plate)

Station 4(20 Rut Rohs with a 35lb weight plate)

Station 5 (10 Deadlifts with a sandbag)

Station 5 (15 World War 2’s)

Station 6( 20 Knee to opposite elbow Mountain Climbers)

Station 7( 100 Imperial Walkers)

Mary: A few Ab exercises,  22 counts of LBC’s Homer to Marge and Pickle Pounders.

Closed in Prayer:

Prison Yard 12/8

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2Pax for a cold day in the exercise yard 

Double D and Warden Breach

Warm Up: Run around the parking lot followed by 22 counts of SSH, Frankensteins, Imperial Walkers/Hillbillies, and Windmills
The Workout: 7 Round of 2 minutes of work followed by 15 seconds to rest between stations

Station 1 (Weight Plate) Round 1 Chest press, Round 2 Overhead Pulls

Station 2 (Med Ball) Round 1 Squat and Throw, Round 2 Groundpounder

Station 3 Jump Rope

Station 4 Ab Wheel

Station 5 (Firehose) Round 1 Lunges, Standing Reverse LBC’s

Station 6 (Pain Stick) Round 1 Squats, Round 2 Side to Side twist

Station 7 (Sandbag) Round 1 Clean and Press, Round 2 Swings

Announcements: Beer Ruck on Sat 5/12 Starting at Bomshell at 1pm. Tree decorating in Holly Springs, Bacon on TED talks next Tues 12/15 at 8pm.

Closed in Prayer: