The Warden is back at the Yard

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

10 Pax showed up for an original Prison Yard smoke session.

8-bit, Sprinkler, Pots, Banana Seat, Woody, Midget4Life, MadDog 2020, Smalls, Money Pit and the Warden Breach o the Q
Warm Up: Mosey around the parking lot and then 22 counts reps of SSH, Imperial Walkers/Hillbillies, Windmills, and Good Mornings

The Workout:  8 stations of fun with a partner, partner one is on the apparatus, partner 2 was alternating between Merkins and LBC’s ( 2mins of work with 15 secs rest between sets)

Station 1- The devil keg, Full clean and press

Station 2- Pain Stick- Between the legs Rut Rohs

Station 3- Med Ball Squat and Toss

Station 4- Weight Plate- straight arm lat raise

Station 5- Fire hose- Squats

Station 6- Hurdle- up and over jumps

Station 7- Battle rope- Double arm waves

Station 8-Proud panda jump rope

Mary: 5 mins of ab meltdown- 22 count reps of Lo-slow flutter, Homer to Marge, heel taps and Pickle Pounders

Closed in Prayer:

Sprinting uphill to freedom

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

FNGs: None
Warm Up: Short Mosey to bottom of parking lot. Hamstring Stretch, Windmills, Good mornings, Quad Stretch, Downward Dog, Calf Stretch. Grabbed coupons to mosey down to bottom of old 18th hole.
The Workout: 3 cones were placed at a long, medium and short distance from bottom of hill. 15lbs, 25lbs, 40lbs DB placed at the cones. The workout was full sprint up the hills to the various distances. Short Cone roughly 25yds. 5 reps, Medium Cone 50 yrds, 3 reps, Long Cone 75 yrds 2 reps. After each sprint the PAX needed to do an upper body exercise of choice at 10-15 reps. The cycle was OYO.
Mary: Butterfly Crunch, Half Dead Cockroach, Oblique Crunch with a 10 count hold at top. All exercise I/C of 15.
Announcements: CARPEX swap,
T-Claps (Recognition): Deadbolt B-Day.
Prayer: Men that need to share all plights in life as not sharing affects all aspects of life. Sprinkler friend dealing with wife and had come through bad divorce.  Rest unspoken

Everything but the Tire

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

YHC took the Q at Prison Yard as part of his self-imposed accountability to get out a bunch this week because…I’m fully healthy again and the body is cooperating, so no excuses! Lots of toys on the Yard today sponsored by YHC, Breach, and Sprinkler and we got to touch just about everything. YHC had a different plan in mind originally, but about 2 mins. before warm-ups, I changed my mind to challenge the “you vs. you” factor. Right now, there’s a lot of items that can be used on the Yard…concrete slabs of different sizes, bricks, pipes, parking signs, steel rebar… they are apparently doing some renovations at Hilltop Needmore. If YHC had known or had enough time to survey, I would’ve told the guys to keep it in the trucks and use what’s here. 12 Strong HIM posted for a mostly quiet battle against the self at Prison Yard today.

FNG’s: No new transfers
Warm Up: SSH x 35 IC, Good Morning’s x15 IC, Sir Fazio’s x 10 IC F/R, Merkins x 22.
The Workout: 14 total stations, 12 of which were set to be 100 rep count stations. The other two were quasi obstacle course style using Farmer’s Carry w/tractor weights, heavy bag carry or Railroad Iron Press x 20, an agility challenge (either ladder or burpee cones) and 1-2’s with the hand weights.

The other 12 stations for 100 reps goal count were: 25 lb. plate Halos, 25 lb. plate Bus Drivers, 45 lb. dumbbell triceps extensions, 15 lb. steel mace warrior squat, 20 lb. kettlebell Midget Cookie Pouch, 25 lb. kettlebell snatches, 40 lb. kettlebell swings, Pain Stick Shoulder Press, Pain Stick Curls for the Girls, Fire Hose Squats, and Blockees.

We did not take accountability counts at the end, but YHC got 7 full-stations, with 75 reps at 2 others. So for next time we do this, remember what you did, and do just a little bit more. I will add that YHC did not do the blockees, which I think was the beast of all the stations most likely.
Mary: Put the toys back into vehicles.
Announcements: Q Swap at Carpex in 2 weeks. Still a spot open at Ragnarok. Carpex Q’s come to us next week…get ready!
T-Claps (Recognition): Thanks Breach and Sprinkler for providing lots of coupons to use today!
Prayer: Those addicted…lots of OD calls to EMS these days right here in our community. Fram and his daughter reading…a praise!!! YHC celebrates 19 years of marriage…it takes work! YHC took us out…great to be back in the circle!

It was another hot humid morning at the Yard. The Warden did not disappoint.

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

I arrived quite a bit early for to put all the coupons out all over the walking trails.

FNG: Nope

Warm Up: We moseyed to the upper parking lot where we circled up. We did side-straddle hops, imperial walkers, hillbillies, merkins, frankenstiens.

Workout: We moseyed left out of the parking lot onto Shady Greens Drive. While running Breach spotted some fire hose. Continued to Brushy Meadows where we picked up a cinder block. Performed squats here. Turned left onto Brushy Meadows towards Hilltop Needmore Road. Made a left on the red trail where we did more exercises. Moseyed towards the PVA and we located a set of tractor weights. Each PAX alternated taking the coupons. We dropped all the goods off at my vehicle and Indian Run to the lower Red trail (Back 9). Once we made it all the way to the bottom we found a 16’ Treated 8×8.

The PAX paired up with 8×8 and did squats all the way up while the remainder did AB exercises. Once the exercises were completed IC to 15 they ran to the PAX with the 8×8. Rotated and rinsed and repeated 4 times from bottom to top. We did LBC, Merkins, Plank Jacks, Bearcrawls, Burpees and several more.

Mary: We did several stretching exercises.

Annoncements: Check social media

Prayers: Unspoken

Digger Triple 7’s at Prison Yard

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

10 PAX showed up to Prison Yard on this muggy gloom morning. YHC was setting up TRX bands and saw the yellow stink box nearby which caused a 30 sec late start but we got the work done. No FNG’s, one HC no show and one HC puppy pooping bail.

Warm up lap with carioca

Warm up exercises
Good mornings
Windmills
Merkins
Frankensteins

3 groups
G1 – TRX Bands
G2 – run the ladders Burpees on the ends
G3 – core

Each group rotated stations after one exercise. 21 rotations completed on the final seconds.

Bands 7’s
– Atomic push up
– Face pull
– Chest fly
– Single leg squat
– Twist pull
– Low row
– Pike

Ladders
– Double feet
– Lateral down
– Jump in jack down
– In and out
– Icky shuffle
– Single foot hops
– Merkin walk

Core
– Lateral raises
– Boat canoes
– Double crunch (LBC then reverse LBC)
– WWI’s
– Box cutters
– V ups
– J Lo’s

Hard stop

We made it through all the exercises as the 45 mins expired. Nice work men! Glad we could try something a little different.

As always, it’s an honor to be a part of this group and lead a workout.

BS Out!

Drowned Rats at the Yard

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

15 Pax took to the pool for a run, swim, run at the prison yard.

Woody, Sunshine, Warbucks, Bondo , Fonzie  Banana Seat  POTS  Fumunga  LED  Sprinkler  Deadbolt  Shredder  Laettner  FRAM and  Breach on the Q

Warm-Up: Running to the pool from the parking lot,

The Workout: Partner up for laps, partner one was swimming laps while partner 2 was hitting the merkins for 2 rounds, then v-ins for 2 rounds and then burpees for 2 rounds followed by some squats while everyone finished up. Had a few mins to dry and off and then hit the pavement back to the yard. All the rats made it without drowning and all were accounted for.

Mary: Circle up for some LBC’s, box cutters, and Homer to Marge to finish off the workout.

Announcements: Picnic this Sat at Harris Lake(Check Slack for details)
T-Claps (Recognition): From Warbuck-very appreciative of all the donations to the NCCC unit they were very thankful for all the stuff that was donated.

We also learned a little more about POTS in COT.

Prayer: Fram-Prayers for his daughter-teenager not getting along with mom very well, Fumunga- His brother-in-law is getting a divorce and needs prayers to get through and for the kids.

It gets HEAVIER as we go!

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

YHC had been wanting to get out the big boy toys for some bulking up.  The Prison Yard is notorious for coupons and tabata style work. We had tires, ropes, an ab wheel, Pain sticks, 15lbs DB – 65lbs DB, 125lbs on the straight bar, 40lbs Tractor weights, a fire hose and battle rope. Time to get to work.

FNGs: None

Warm Up: I/C SSH 20, I/C 10 Good mornings, Daisy Pickers, Frankenstien’s SFAC forward/reverse.
The Workout:  Thang 1> Instructed PAX’s to get into groups of 3 and we talked about each of the stations.  The 3 man teams rotated inside of each station performing a super set per muscle group.  Each exercise was 50 sec with 7 sec rest/rotate. After each superset was complete PAX rotated to next station.  Superset 1 ABS (Toes touch each plate on the straight bar with 125lbs while holding a bench press/AB wheel/ Double overhand smash with battle rope.) Superset 2 Shoulders (Two PAX standing press the tire while 3rd man does Bobby Hurley’s, Rotate through every 50 sec…There was some swearing on this one) Superset 3 Biceps ( Railroad iron curl/Hammer Curls 40lbs/15 lbs alternating curls…FED EX gets credit for naming the BB on this station) Superset 4 LAT/Delts (Front raise with fire hose/ Heavy bag or tire flip/Pain Stick press….DEADBOLT wanted to know if there was a rest station built in) Superset 5 Shoulders/Traps (Tractor weight shrugs/Upright Rut Rows/ 30lbs or 65lbs Lawnmowers) Thang 2 > Stack’em Curls for the girls with Plank hold.  40lbs, 60 lbs, 35lbs, Railroad iron, 25lbs, 15lbs. Start with two reps and work your way up to 12 reps finishing with the 15lbs. As the PAX move through the stackems the other plank hold while waiting their turn and when you finish move to plank hold.  Release when last PAX gets to end of group….DOUBLE D was sleeveless Fuquay-Varina style and was ready for the gun show after this.
Mary: OYO 10 reps. Big Boys, Butterflys, Two handed heal touch, Leg climb, Freddy Mercury on Q’s count. Cobra to Downward dog stretches.
Announcements: Carpex swap.  Quiver signed up and willing to Co-Q.
T-Claps (Recognition): Sprinkler for running EC with an EH from POTs.
Prayer: Banana Seat with unspoken.  YHC took us out.

Hot Humid Morning at the Yard!

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

It was drizzling rain when I arrived at 5:10 am to unload all the toys.4 cars were in Parking Lot. All F3 guys getting in some EC. Glad the rain held off.

 

FNG: Nope

Warm Up: Ran a lap around the club house. Circled up for Good Mornings, Merkins, Fazio Arm Circles, seal claps, overhead claps, Hillbillies, Imperial Walkers all 15 IC.

Workout: We worked in Teams of 2. 2 runners were the timers for each station around the club house. Each person rotated after runners were back.

  • Runners-Timers
  • Bench Press w/ RR Iron/LBC’s
  • Curls/Shoulder Shrugs w/tractor weights
  • Tire Flip/Merkins
  • Bench Press Bar with partner up and over/ground pounders
  • Farmers Carry/Bear Crawl

Rotated through 4 times.

Mary: Circled up for Low-Slow-Flutter, Homer-to Marge, Plank Hold all IC

T-Claps: Fram head locked 2 neighbors to come that have not posted in a while.

Announcements: Bed build this Saturday, Holly Springs 5k

Prayers: Breach travel mercies the rest of the week, Friend of mine and DoubleD has cancer, Inspector Gadget rolled his ankle during EC. Hope he recovers quickly.

Honor to lead you Gents!

Dirty Dozen at Prison Yard Thinking About Stirrups

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

FNGs: No, but welcome back kotter, Tim (Hoege?) a.k.a. Cream of Corn (originally from NE, named in SW 4 yrs ago)
Warm Up:  Many PAX got their point and ran for two miles (~20 mins).  Dumbo missed us at 5:05 am and ran on his own; I overhead him saying waiting in the driveway for Pablo who never came out.  Hope Pablo is OK.  Circled up for the following exercises:  good am, SSH, daisy Pickers, Sir Fazios, seal claps, o/h claps, Mike Phelps…
The Workout:  The warden brought many dumbbells ranging in weight from 15 lbs to 50 lbs.  An index card with a few exercises were written down as a suggestion (implied 10 reps) and dumbbells were spread out over the parking lot.  A 20 lb stretchy thing was added, as well as a cinder block and jump rope.  See pic for details of exercises.  The time keeper was  the 50 lb dumbbell.  Note this 50 pounder was either carried by itself or farmer’s carry (Two 50 lb dumbbells).  Some brave PAX tried the farmer’s carry including Warbucks, Cupid, Shredder…(apologies if I left out anyone).  PAX had to carry the 50 lb dumbbell around the parking lot.  While this was going on, PAX cranked out their respective exercises with their specific weight/tool/coupon.  If no tools were available, PAX were instructed to do core exercises.
Mary:  Circled up for 6 inches, box cutters, and static stretches that included some work on the groin area.  Lots of mumble chatter about stirrups.  It was quite the visual.  Cream of Corn may not come back for another four years.
Announcements:  JOCO CSAUP. Murph on Memorial Day, Bed builds, 5Ks coming up…
T-Claps (Recognition):  PAX showing great effort today especially with the farmer’s carry
Prayer:  Dumbo took us out – thank you!  Prayers for an infant born too early who gave joy to his family for a handful of weeks…..automatically gone to heaven; UNSPOKEN
Thanks PAX for helping me load/unload my car this am.

Honored to lead (Forgot to say the Pledge of Allegiance – thinking about the stirrups I guess).  -Dauber

 

Yard party

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

FNGs: Inspector Gadget 4 for EC Gamecock, Fonzie, Maybeline, Inspector Gadget
Warm Up:20- ssh, windmills, good mornings, imperial walkers, fazio arm circles
The Workout:6 stations completed 4 rounds increasing by 5 each round.

5,10,15,20

carry tire and do squats
press with pin stick

rope slams

curls with pain stick

ladder merkins

kettle bell swings

Mary: LBC, protractor 6in,45,90,45,6in, hello dollys, LSF, 20 pickle pounders, 10 homer to marge, mountain climbers
Announcements:Derek Davis race 6-12, SHP bed delivery Wednesday, Friday or Saturday evenings. SHP bed build 6-12. Bible study wednesdays at bojangles on 401 get a hold of DD
T-Claps (Recognition): the pax present for working on recruiting FNG during workout.
Prayer:deuce appendectomy recovery, DD in-laws, 11 yr old recovery from kidney injury