Prison Yard 12/1

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2 Pax got their December started on the right foot with a Prison Yard workout (Sprinkler and Warden Breach)

Warm Up: Mosey around the parking lot and circle up for 22 rep counts of SSH, Windmills, Frakensteins, Daisy Pickers and Imperial Walkers.

The Workout: 6 stations of pain, 2 minutes per station with 15 seconds rest between stations

Station 1: Pain Stick (Round 1 Weighted Homer to Marge, Round 2 Up and over Merkins)

Station 2: Fire Hose (Round 1 Bear crawl hose pull, Round 2 Plank pull through)

Station 3: Med Ball (Round1 Strait arm raise, Round 2 Throw behind)

Station 4: Heavy Bag (Round 1 Bag Squat, Round 2 Plank Get up)

Station 5: Weight Plate (Round 1 Rut Rohs, Round 2 Sunshines)

Station 6 Sandbag (Round 1 Shovel swings, Round 2 RDL’s with a twist)

Announcements: FROSTY CASUP this Sat at 0600

Closed in Prayer:

Need Help Getting It Up There?

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A cold morning on the yard featuring various coupons from YHC and the PAX. YHC identified one coupon in particular that PAX may need assistance of teamwork. Directions were, Help each other get it up if needed.” Many comments followed as expected. A great day on the Yard!

FNG’s: no
Warm Up: Mosey to the back of clubhouse where 5 cones were placed. All PAX do SSH AMRAP while each Pax goes to each cone for a burpee and continues the run to the end and finish with SSH. Next round Repeato back down the cones stopping at each cone for a squat jump. PAX at ends would do Arm Circles. Repeato once more and PAX at ends would do Hillbillies. Finished with 25 IC Mountain Climbers.
The Workout: Workout was a 1:15 Tabata with 15 second rest at each station. Stations were: heavy bag drag, Tire Flip with tire merkin, dumbbell thrusters, kettlebell deadlift,  kettlebell halos, bench press with the 75 lb. piece of railroad ( I provided the heavy bag bench today… luxury item on the Yard), kettlebell Swings, and Bag O Wrenches Curl. PAX got through about 3 rotations of each.
Mary: Back to the cones. 25 LSF IC, bear crawl to next cone, 15 WW1’s, bear crawl to next cone, 25 Dying Cockroach, bear crawl to next cone, 15 LBC IC.
Announcements: CSAUP Ruck style on Dec.  5th, CSAUP Beer Style on Dec. 12th.
T-Claps (Recognition): The Pax for helping YHC get the gear back to the car.
Prayer: My M Courtney, surgery on Dec. 20th. Sprinkler co-worker and his loss of his mother. YHC took us out.

Prison Yard 11/17

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3 Pax members fought off the fartsack and got out in the yard for some exercise

Sprinkler, Fram and the Warden Breach

Warm Up: A quick mosey around the parking lot followed by 22 counts of SSH, Imperial walkers/Hillbilles, Good Mornings, Seal Claps, and Overhead claps.

The Workout: Tabata styles workout with 7 stations, 2mins of work followed by 15-sec rest to rotate. 2 Rounds.

Station 1 Jump rope

Station 2 Med ball- Round 1 Squat and Throw, Round 2 Slams

Station 3 Sandbag- Round 1 RDL, Round 2 Deadlift to Clean

Station 4 Kettlebell- Round1 Swings, Round2 Figure 8s

Station 5 Pain Stick- Round 1 Overhead Press, Round 2 Trunk Twist

Station 6 Battle Rope- Round1 double-arm waves, Round 2 Figure 8s

Station 7 Ab Roller..well its an ab roller

Announcements: Breach has the Ted Style talk tonight 20:00 (8:00p) Mamas house is still in need of food/money to meet the thanksgiving needs in the community

Prayer: For Frams family as they continue to deal with homeschooling, LED’s in-laws have covid pray for a safe recovery, Pray for stability for Sprinkler’s daughter as she battles missing her Senior year of high school. First responders and the Military for helping to protect our way of life.

Prison Yard 10/27

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A motivated pax of 2 for Prison Yard workout Sprinkler and Breach on the Q

Warm Up: A slow mosey around the parking lot, followed by 22 rep counts of SSH, Imperial Walkers/Hillbillies, Windmills and Frankensteins.

The Workout:  A simple 4 round madness 8 minutes to complete each round or you are assessed a 10 burpee penalty.

  1. 15 Thrusters with weight
  2. 20 Goblet Squats
  3. 10 Staggered Merkins (10 each side)
  4. 15 Kettlebell swings
  5. 20 Rut Rohs
  6. 10 Deadlift power cleans
  7. 15 Coffin sit-ups
  8. 20 Mountain climbers with knee to opposite elbow
  9. 100 Side Straddle hope or 100 Skaters jumps

Whatever time you have left is your rest time.

Closed in Prayer

Prison Yard 10/6/20

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4 Inmates got some outside yard time for being on good behavior.

Sprinkler, Fonzie, Led, and Warden Breach

Warm Up: A quick mosy around the lower parking lot followed by 22 counts of SSH, Windmills, Daisey Pickers, and Imperial Walkers

The Workout:

100 Weighted squats

90 Up and over hops

80 Plank Ski Jumps

70 Side Crunches

60 Merkins

50 Weighted Lunges

45 Rut Rohs

40 Skater Hops

35 Close Grips Chest presses

30 Freddie Mercuries

25 Box Jumps

20 Curls for the Girls

15 Inchworm Burpees

10 Bears (Burpee with renegade rows before you hops back up)

Announcements: Mamas Ruck at Hilltop before the end of Oct

Tues Oct 13th Hygiene Ruck for the Holly Springs PD, details to follow on Slack

Closed in Prayer:

Shopping with Coupons

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FNGs: None
Warm Up: 1 lap mosey around clubhouse, SSH I/C 15 count, I/C 2x 15 count, smurf jack I/C 15 count. Daisy pickers, windmills, good mornings, Frankeinstiens.
The Workout: (Grab Bag of coupons) Tire/dumbells/Painsticks, sledge hammer: RD1: 1 PAX run lap around clubhouse as timer. Other PAX pick lower body exercise with coupon. (cycle through everyone) RD2: Tire carry from island to island as timer. Other PAX do only upper body exercise with coupon. Repeat Round one and two.
Mary: LBC, Reverse LBC, Full Range LBC, Scissors
Announcements: Iron Pax done, Mulch done,
T-Claps (Recognition): Each PAX shared a T-Clap. Baby, Kids, Family Health, Pregnant.
Prayer: Each PAX shared a Prayer: Kids, Morning Sickness, Country Divided, Compassion and Son coping with depression and anxiety.

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.