Also in attendance- McBeal, Can of Corn, Vegemite
Some boyz from da hood decided to come out to the gloom to get a little priosn style workout this morning (writes a white boy who's name is Fairy Godfather, the irony). Disclaimer was given, doo rags were taken off and explination that "prisonor style" means all standing exercises where your hands are free require you to put yo hands behind your head fool. Let the fun and the bar-soap jokes begin.
Warmorama
Prisoner Side Straddle Hop
Prison Side Lunges
Merkin
Froggers
Arm circles
The Thang
Circuit 1 (At the Yard)- 2 rounds
Bear Crawl
Walk lunge forward and backwards (prison style)
MS-13 Jumping Bean squats (prison style)
Priosn Merkins- only the bottom half of a merkin
Jail break- meant chasing the Q as he tried to outrun the gaurds (pretty sure this part was confusing, just like I planned it)
Circuit 2 (Outside) – 2 rounds
Bear crawl paver push
Curls (cadence)
Front press (cadence)
Bear crawl paver push
Curls (cadence)
Bent over row (cadence)
Repeato
Circuit 3 (Solitary-play ground) OYO- 3 rounds
Pullups x 5
Hanging leg raises x 10
Carolina Dry Docks- to failure
Dips- to failure
Mary
Bird Dogs and Fire Hydrant
Heals to Heaven (cadence)
Runners crunch x 7 to each side
Repeato
COT
Praises for Can of Corn officiating his nephews wedding, Stumper Jumper's daughter back to college, Praise/Prayer for Pusher being able to encourage family friend battling breast cancer (from across the street), prayer for Vegemite's family as they prepare to pack up and live between MA and NC prior to going back to the Bush. Also prayers for FGF's Kairos brothers at Evans in SC- that they would be able to endure during these tough times and their faith would stay strong. Thnk you for the opportunity to lead.