Go Free #PrisonBreak !!

  • When: 05/23/17
  • QIC: Twig
  • The PAX: Audit, PBR, Friar, Twin, Snips, Double Bogey, Baby Face

I had a wonderful time with the men up at #PrisonBreak this morning.  It was wet and wild!!

Warmups 15 each:

  • SSH
  • Imperial Storm Troopers
  • Humpies
  • Alt Toe Touch
  • Windmills
  • Arm Circles
  • Reverse Arm Circles

We mosied around the block that the AO is located on.  We stopped at a couple of locations for a little workout.  At two stops we did:

  • Burpees oyo x 10
  • Imperial Storm Troopers x 10

We then mosied to a loading ramp where we scaled the side of the ramp wall where it was about 5′ high.  We did a Merkin Ladder starting at 10 and counting down to 1.  Between each set of Merkins we scaled the 5′ wall, and ran back to the beginning for the next set of Merkins.

We then mosied back toward the AO and made 3 more stops where we did:

  • WWII Situps x 10
  • Merkins oyo x 10
  • LBC’s x 10

Once back at the AO we partnered up. One partner would run backward while the other partner would do 5 Merkins and sprint to catch up to the partner. Once he caught the partner they would trade off and the other would run backwards while his partner would do 5 Merkins and then sprint to catch up.  We did this twice around a building nearby.

We then grabbed the blocks and went to the closest busy street.  We split up and half got on one side of the street and half on the other side.  We faced each other and did the following exercises:

  • Curls x 10
  • Overhead Presses x 10
  • Kettle Bell Swings x 10
  • Bent Over Rows x 10
  • Bench Presses x 10
  • Skull Crushers x 10

We then went to the closest wall and did wall exercises:

  • Mohammed Ali’s x 10
  • Joe Fraziers x 10
  • Ken Nortons x 10
  • Itsy Bitsy Spiders x 10
  • Mohammed Ali’s x 10 again

We grabbed our blocks and did another set of 10 Curls.  We then put the blocks up.

We did the following ab workouts:

  • Kaitlin Jenners x 10
  • Freddy Mercury’s x 10
  • Dying Cockroaches x 10
  • American Hammers x 10
  • RBC’s x 10

Count Off


Word: Jesus did not condemn us and he was perfect and had a right too.  We should therefore not condemn each other.




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