Prison Yard

Prison Yard

3o Merkins and 30 squats
20 Merkins and 20 squats

5 Stations, rotate when group of 4 sprinting/racing returns acting as the timer (try to get 15-20 reps at each station before sprinters get back) completed the circuit about 10-12 times…lost count. Each full circuit should take around 3-4 minutes

Station 1: 25lb medicine ball throw around group first 15 minutes, Merkins second 15 minutes, dry-docks third 15 minutes

Station 2: KB station – 2 60lb, 1 50lb, 1 45lb choose how much pain you desired (first 15 minutes was upright row to push press, second 15 min was T-bag squats, third 15 min was swings)

Station 3: Cinderblocks – first half Curls and second half Diamond Merkins

Station 4: Cinderblocks – first half Presses and second half straight arm front shoulder raises

Station 5: Sprint to far basketball hoop ~ 60 yards and back, first place does 5 burpees, second place does 10 burpees, third place does 15 burpees, last place does 20 burpees

Skinny Mole:

Was a frigid morning and I was expecting about 15 folks to mosey out due to weather, but was surprised with 23…even Radar made it! Being the good husband he is, he left early to get home so his wife wouldn’t be late for work…thanks for your service and dedication to your family my friend! I have to apologize for the initial 5 minutes of the workout start, had a different plan based on expected numbers…wasn’t working well and Radar called a Q Failure. So what do you do when it isn’t going as planned? Stop everything and start running for time to sort it out in your head to get things back on track. Then the above was devised and completed. The boys were taking the sprints seriously (90% of the time) and there were some smoke boots on…Spackler, Bodybag, Witchdoctor, and Goodhands were flying as were the lads in my group (Hairball, Smokey, Backoffice, and Geraldo). At one point I remember Turkey Leg using the 60lb KB and someone said that it was about 2/3s his weight…way to go big TL! Can’t remember who called it first, but Goonie said the workout reminded him of a prison yard workout. So there it is, PY training was on the docket today. If you did 15-20 of each exercise and sprinted each race, it should’ve been a smoker…burpees after sprints can be a crusher for sure. Goodhands was asked if he was okay after his sprint and burpees because he was just sitting on the ground for the Merkin station, he said he was doing 15 deep breaths. If Goodhands was smoked, I consider the job accomplished. Thanks for the great sendoff Spackler!

Aftermath meets on Wednesdays from 6:30-7:15 at Starbucks in the Trader Joe’s shopping center. Come and just hang with us, currently discussing the Book of Romans.