Solitary Confinement
One warden was overthrown by the prisoners in the yard and stuck in solitary confinement
A Tabata workout allowed me to get out on good behavior to go join the Nest’s COT.
Make it a great one!
Is it Lion or Lamb at the Yard
Warm Up: SSH, Frakensteins, Imperial Walkers and some Willie Mays Haze
The Workout:
Round 1: The Lamb (3 reps of each exercise) 31 Seconds per round (9) rounds. The time you have left is your rest time
Diamond Merkins, Jump Squats and Flutter Kicks
Round 2: The Middle- 13 reps per exercise (1min 30 sec rounds ) The time you have left is your rest time
Standard Merkins, V-ins, Reverse Lunges, Mountain Climbers in cedence.
The Break:
3 Rounds of 60 sec People Chair
Round 3: 30 reps (3 rounds, 3 mins per round) The time you have left is your rest time
Prisoner Squats, Air Presses, High Knees, Shoulder Taps, 30 Sec Plank. The time you have left is your rest time
Round 4: The Lion (10 mins)
Odd Mins 10 burpees
Even Minutes 40 sec plank
Mary: None—no time
End in COT
Getting Lucky at Prison Yard
There was a whole Conjucal Visit joke on the pre-blast linked to U.T.I. being the Q… very childish stuff designed for attention 😀
It happens to be St. Patrick’s Day so “Getting Lucky” seemed to be an appropriate title.
Warm Up: Willy Mays Haze, SSH, Good Mornings, Mozy around the parking lot, Fazio Arm Circles, Frankensteins
The Workout:
- Run to 1st Post
- 5x Burpees
- Run Back to Start 10 SSH
- Run to 2nd post
- 10x LBCs
- Run to 1st Post
- 5x Burpees
- Run Back to Start 10 SSH
- Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats
Mary: No Time for Mary
Announcements:
- Q ’em all!
- Check in with Breach on the Ruck/Race Series
- Travis Manion WOD coming soon.
Prayer– Silence this morning, unspoken prayers
Yard patrol
FNGs: nope
Warm Up: mumblechatter
The Workout: Slim pickings at the yard today as most of the regulars are Qing other sites, so Flip and I went on a stroll to start the base miles for races later in the year.
Mary: Announcements: get out of your comfort zone
T-Claps (Recognition): Prayer: safe travels
Left holding the Sandbag
FNG: None
W-UP: Dynamic with some stretches
The Thang:
Divide all same bags and med balls evenly at top/bottom of parking lot hill. Divide into 2 teams. One team leader as POC
Thang 1:
30 reps per person each bag/ball
Heels over ball
Curls -40 lbs
OH press – 60 lbs
Dead lifts – 80 lbs
One each bag/ball has been completed on member runs it to other teams camp. That camp has 3 burpees before they can continue.
Fastest team to move all objects wins. Burpees must be done before winner declared.
Thang 2:
30 reps per person each bag/ball
Triceps- 40 lbs
Squat- 60 lbs
Med ball – 2 taps = 1
Sand bag burpee – 80 lbs
Mary:
Seated Hallelujahs with 40lbs and med balls. 4 Rounds
Announcements: Q them all challenge, post challenge and Breach working on multi ruck event.
T-claps / Prayer: Flip phone traveling, FRAM Dad hip surgery, 8-bit recognition of Iron sharpening Iron.
Three’s Company on The Yard
FNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
Main Event #1:
- Station 1 = Offset Merkins on sandbags
- Station #2 = WW3s with choice of 40# or 60# sandbag
- Station 3 = Clean and Throws across the parking lot and back with mandatory 80# sandbag
- Rotate between stations
- Rinse an repeat for 2 sets
Main Event #2:
- Station 1 = Deadlifts with mandatory 80# bag
- Station #2 = Little Tea Cups with 60# bag
- Station 3 = Walk across parking lot with a deep squat on each parking line with mandatory 80# sandbag on shoulders
- Rotate between stations
- Rinse an repeat for 2 sets
Mary: LSF IC, Homer to Marge IC, WW1s IC, Pickle Pounders IC, and a 45sec Chill Cut Plank Hold
Announcements: Q-Em All Challenge and Post Tracker
T-Claps (Recognition): None
Prayer: Unspokens,the general PAX, and Military/First Responders
Neighborhood Sweep
- Warm‑Up:
Good Mornings, Frankensteins, Windmills, and Fazio Arm Circles to get everything loosened up. - The Thang:
Mosey over to Crooked Bluff. For every mailbox on the right, knock out 1 merkin; every mailbox on the left, 1 squat. Reps increment and stack as we make our way toward the cul‑de‑sac. - At the cul‑de‑sac:
- 20 Calf Raises
- 20 Mountain Climbers
- 20 Shoulder Taps
- Rinse and repeat on the way out of the neighborhood, stopping again at a second cul‑de‑sac for the same set.
- Next, mosey to Brushy Meadows and repeat the mailbox gauntlet all the way down to the cul‑de‑sac. After finishing there, we headed back toward Shady Greens, worked in some stretching, and moseyed back to the yard.
- Mary:
LBCs, Hello Dolly, and Leg Raises to close it out. - Announcements:
- Q Challenge is live — step up and take a turn!
- Prayer:
Intentional and internal moment of reflection.
Inmates Got What They Came For
FNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, Willie Mayes Hayes IC, and some stretching
The Workout: Rotating stations of absolutions, 60# sandbag squats, 40# sandbag WW3s, and 80# deadlift throws for the first round x3 setsRotating stations of chill cut plank hold, 40# sandbag sit-ups, 40# oblique little tea cups, and 80#x2 farmer carry for the second round x2 sets
Mary: Low Slow Flutters IC and Pickle Pounders IC
Announcements: Q’em All Challenge and Weekly Post Tracker
Prayer: Safe travels for Flip Phone and his family, good weather and for kids to get back to school, other PAX who are down or out.
REDRUM REPEATS
FNGs: None
Warm Up: Quick stretch and Mosey to the Red Hill
The Workout: Easy round of 7’s Squats at the top and Absolutions at the bottom.
Mary: LBC’s, H2M, LSF, HTaps
Announcements: Qsheet, 2026 Post Challenge sheet, and a new Q’em All Challenge for a shirt
T-Claps (Recognition): @Breach, @2Dollar, and @Fram for changing the life of a family in need over the Holiday.
Prayer: Safe travels for all, appreciation for all the glory and grace we receive daily.
Five Deep
FNGs: None
Warm Up:
Choose your coupon (sandbag) of choice, PAX were warned they would be traveling and there will be no rotation.
GM, Daisy Pickers, WMH, SFAC
The Workout:
Head to the top of Ole Red for first of 5 Stations, working your way down to the abyss and back up:
5 – Sandbag Burpees
10 – Clean & Jerk
15 – Squats
20 – Merkins
25 – Dead Lifts
Mary: Just enough time for a quick stretch
Announcements:
None
T-Claps (Recognition):
@Breach for hosting a great event on Saturday for a good cause with the 9/11 Heroes Run/Ruck 5K for the Travis Manion Foundation.
Prayer:
Safe Travel, Health, and Smart Choices for my daughter and Mother.