In Prison!

AO: Firehouse

When: 08/08/2019

PAX: Skynyrd, Picker, Fudd, Reuben

QIC: Reuben

Today’s beatdown was focused towards exercises that can be completed in confined spaces…..kind of like prison.  The prison workout can be performed in your on room or at your favorite playground. Who needs a gym when you can get the work in for free!

Warm-O-Rama:

Mosey around lot for:

  • SSH
  • Weed pickers
  • Moroccan nightclubs
  • sun gods
  • Windmill
  • toy soldier
  • Good morning

The Thang:

Hit the Playground for the pain:

4 rounds of the following all the way through for 1 round:

  • 5 merkins
  • 5 wide
  • 5 Hindu(dive bombers)

 

  • 5 squats
  • 5  pistol squats
  • 5 box jumps

 

  • 5 pull ups
  • 5 leg raises on bar
  • 5 Burpees

Rinse and repeat 4 x’s total

At the end of each round, pax takes a lap around half of the upper lot.  Reps increase after each round by fives.  Pull ups were AMRAP. Rep totals 5, 10, 15, 20.  Some variation on pistol squats and burpees in reps.

COT:

Mary consisted of 50 LBC’s IC and Freddy Mercury.

 

 

Prayers for Skynyrd’s kids in NY. Prayers also for Picker’s neighbor Peggy getting ready to start dialysis. We also lifted up our country and the recent shooting victims in El Paso and Dayton.

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