Intro: YHC recently reclaimed the posts and pipes from the Seismic pull-up bars. What’s a Q to do with with four pipes? Prison gym day, of course. 18 men experienced the beauty of a simple gym workout.
Disclaimer: No FNG’s.
Warmup: Good mornings x10, single-leg lunge, block merkins (pushup between the blocks with enough force to land on the blocks)
Thang: Form teams of 3 and post at one of the six stations. Do each exercise to failure.
Station 1: bench press (2 cinder blocks formed the bench. The bar was loaded with 4 blocks.)
Station 2: squats (bar with 4 blocks)
Station 3: curls (bar with 2 blocks)
Station 4: OHP (bar with 2 blocks)
Station 5: block bear crawl with rope pull (bear crawl dragging 2 blocks for about 60′, then run back to the start and pull the blocks back using the attached rope).
Station 6: post hole diggers (lift and drop a log like a post hole digger)
Once each man is done, rotate to the next station.
Stow blocks and logs.
Mary: No time.
Numberama, Namerama, Pledge, Announcements, Prayer Requests:
Devo: Each man was challenged to plan a date night with his wife.