80’s-style Prison Yard beat down

80’s-style Prison Yard beat down

Posted on behalf of Recalculating:

26 old and new got out of bed this morning for a Prison Yard 80’s style beat down.

Warm up – disclaimer

• SSH
• Mountain Climbers
• Michael Phelps (arm swings warm up)
• Potato Pickers
• Merkins
• Imperial Walkers

The Thang –

• Mosey to front of the middle school for 5-10-15-20’s
• Bench Dips
• Derkins
• Step up
• Burpee (2)
• 1/2 Lap

Mosey to prison Yard#1 for the Pink Floyd (wall workout)

• 64 Air Press
• 32 Donkey Kicks
• 16 Bobby Hurleys (Jersey Strong) with Bon Jovi playing in the background
• 8 Wall push up slaps
• 4 Hand stand dips

Rinse and Repeat at Prison Yard#2

Mosey to Prison Yard#3

• 10 min sequence
• 1 Long Jump
• 5 Merkins
• 10 Split Jumps or Jumping Lunges
• 20 SSH
• Rinse, Repeat, Rinse, Repeat,…………

Jail Break to cars….

Some mumble at the warm up regarding the music selection…and the very complex sequence of exercises -10 of this 20 of that…blah bla

All in all a good group that keeps getting stronger> glad to have the chance to lead today.

Welcome FNG’s

• Blue Pill (Pharmacist)
• Rocket Man (Youth Pastor via Hunstville)
• BTW – these guys are young(er) and bringing down the median age of the Cuthbertson Cluster.
• I didnt plan the workout for millenials – so hopefully this kept their attention.

Announcements:

Susan Komen “Race for the Cure” 5k in Uptown Charlotte

• Saturday October 7th
• F3 Union County is taking the lead for this race and will be pushing “Speed for Need” chariots with cancer survivors
• Support “Heather’s Heroes” team (Ice9’s wife – Cancer survivor)
• Signup here to run or just donate:  http://www.info-komen.org/site/TR?fr_id=6906&pg=team&team_id=387532

Isabella Santos 5k in Ballantyne

• Saturday September 30th
• Big F3 contingent running
• “Speed for Need” Chariots will be pushing kids with illnesses
• Supporting Pediatric Cancer
• Signup here:  http://5kforkidscancer.racesonline.com/register

Doc on Q at Commitment – Saturday 6:30 Weddington HS