Gettin Swole in the Prison Yard

  • When:11/28/16
  • QIC: Madame Tussauds
  • The PAX: Fire Hazard, Tool bag, Private Benjamin, Dumpster Fire, Thin Mint, Nard Dog, Cinnamon, One and done, Cheddar, Madame Tussauds

Gettin Swole in the Prison Yard

10 men showed up at The Big House get their weekly dose of Monday pain or to use Wild Turkey’s favorite phrase to make a downPAINment on their week at SOB-Land’s newest workout. Here’s what we did:

The Thang:

Mosey towards over to the soccer field for COP. SSH, IW, Merkins, MC.

Line up, sprint across the field and do 10 merkins. Repeat X 4

Meet at mid field for instructions for 4 corners. Count of into 4 groups.

Corner 1 – 10 Burpees; Corner 2 – 20 Jump Squats (real jump squats, not those things that Fire Hazard does); Corner 3 – 20 CDD; Corner 4 – 20 lunges (10 each leg). Each group sprints to their corner does the listed exercise, sprints back to mid field and does 20 merkins. Once completed the group moves on to the next corner.

Mosey to the short walls (flower beds) infront of the baseball fields for a Durkin/Dip Ladder. Durkins X 10 IC, Dips X 10 IC, Durkins X 9 IC, Dips X 9 IC, etc.

Mosey back to launch for 6MOM.



Cheddar tweeted on Sunday night that all PAX should bring their non-Soccer arms for my Q and I couldn’t possibly disappoint. My goal today was chest and shoulders and that was where we focused.

It was a chilly 36 degrees so I started with sprints to get the guys warmed up. We moved on the 4 corners in our 4 groups. The goal here was to stick together as a team to complete the exercises in each corner.

I introduced the Durkin/Dip Ladder as the world famous Durkin/Dip ladder. The guys laughed it off thinking it wouldn’t be too difficult. That was until the 3rd set. The Durkin/Dip Laddder always separates the men from the boys. It’s tough, but can be done.


Be sure to bring toys and personal hygiene products for kids as part of Operation Sweet tooth. Toy can be taken to workouts all week to taken directly to the F3 Christmas party.

Sign up for the Joe Davis Run to support substance abuse treatment.

It was an honor leading the men in The Gloom.

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