17 Inmates posted on a pleasant fall morning for an unpleasant beat down

The Thang:

 

Jog around both ball fields

SSH x 15

IW x 15

CDD x 15

Slow Squat x 20

SSH x 20

IW x 20

CDD x 20

Slow Squat x 20

 

Mosey to Parking Lot – Partner Up

Partner 1 – Sprint Down and Back / Partner 2 – Merkins

Mountain Climber / Sprint

Peter Parker / Sprint

Parker Peter / Sprint

CDD / Sprint

 

Mosey Back to Park

Plank O’Rama

LBC’s x 15

Hello Dolly x 10

Low Slow Flutter x 10

Russian Twist x 10

 

Escaped Prison Grounds and jogged to “The Hill”.

Bear Crawl to the Top

Run down the hill and then backwards run up the hill to the groundskeeper

Mosey to off Campus Recreational Yard (Tennis Court)

Partner up  for Suicides

Prisoner #1 run Suicide on Court

Prisoner #2

Merkins x10

LBC x10

Diamond Merkin x10

LBC x10

Switch and complete

 

Prisoner #1 run Suicides

Prisoner #2

Wide Arm Merkins x10

LBC x20

Variety of Merkins x10

LBC x10

 

Lunge walk around ½ Rec Yard

20 squats

High Knees around complete Rec Yard

Repeat Lunge

Rockette Squats X20

 

Partner up

Prisoner  #1 Suicides

Prisoner #2

Staggered Merkins X10

Freddy Mercury X20

Staggered Merkins x10

Freddy Mercury x20

 

Mosey to THE WALL

20 Step ups each leg

Wall Sits

 

Moleskin: 

After a great beat down at Alcatraz there was chatter about who was going to be able to walk tomorrow.  Sounds like a true prison beat down. 

 

Remember swim suit season is just seven months away.

 

Prayer Request:

Funhouse’s brother Scott

Trucker’s employment

Senator T’s mother and family

Decibel’s son Noah

 

Announcements:

Event:	Joe Davis Memorial Resolution Run
Event Date:	1/4/2014 9:00 AM

Convergence at 7am before the run

Discount Code: F3

 

Event:  Mud Run

Date:  April 12th

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