Nine men turned themselves in to the Federal prison of Fort Mill (at Laces In).

Mosey Run (Toy soldiers, Butt Kickers, High Knees)
Warm up:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dogs
Honeymooners

Thang 1 Prison Yard Burpees
Playlist (below) begins.  Four cones in a square pattern, each about 45 feet apart (this is your prison yard). The convicts do: Ten burpees at cone 1, then bear crawl to cone 2. Nine burpees at cone 2, bear crawl to cone 3. Eight burpees at cone 3, bear crawl to cone 4. Seven burpees at cone 4, bear crawl to cone 1. Keep bearcrawling around and continue in similar manner 6, 5, 4, 3, 2, ending with 1 burpee. Sum is 55 burpees this round.
When done: flutter kicks for the six

Short mosey run

Thang 2 Bench work
Convicts get a parole hearing and approach the bench(es) at the school entrance.
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises

Parole was denied, all pax go to back to prison
Short mosey run

Thang 3 More Prison Yard Burpees
Start at the first cone again but begin with 6 burpees and transportation is lunge walk between the cones. Thus doing 6,5,4,3,2,1 burpees. Sum of 21 this round, and 76 burpees total.

Short mosey run

Thang 3 Global Warming (A.K.A. “Chain Gang”)
Did: bobby hurleys,, LBC, Freddie mercuries, gas pumpers, amer hammers, merkins

Thang 4 Sally routine 
Moby’s “Flower”, we did leg lifts: bring Sally up= legs up; bring Sally down= 6 inch leg hold.
Song is about 3:30, I think about 23 ups/downs.  No prison reference here, unless you don’t care for the song.

Fini
COT

Playlist
Hendrix “All Along the Watchtower”
Johnny Cash, “Folsom Prison Blues”
The Clash “I fought the Law”
Inner Circle “Bad Boys”
Thin Lizzy, “Jailbreak”
Elvis Presley, “Jailhouse Rock”
Green Day “Longview” (prison/jail themed songs kinda ran out)
Jane’s Addiction “Mountain Song”
Foo Fighters “Everlong”