Prison workout

AO: Firehouse

BeatDown Date: 08/03/2021


Number of Pax: 18

Pax Names:

57, Stoner, Yazoo, Nomad, El Chapo, Cashback, Pilgrim, Red October, Ripcord, Doughboy, Back draft, Fish n Chips, Knockout, Markle, Atlas, Smalls, Mystery Meat, Outbreak

Number of FNGS: 0

FNG Names: 0

QIC: Outbreak


Prison workout. hypertrophy. hard sets with some rest. lots of push-pull.


mosey to the playground, arm circles while we ran to get the chest, shoulders, lats warmed up a bit.

The Thang

1)Pyramid of Pulls (You might do this in a Russian prison, or being coached by Pavel Tsatsouline, who trains Navy Seals): pull ups. we grouped up in groups of 3 men and took turns pulling. sets of 1, then 2, then 3, 4, 5…. up to 10. then back down, 8, 6, 5, 4, 3, 2, 1. The men did 84 pull ups and looked strong. Only difference between us and Navy Seals? we have day jobs we had to get to by 8am.

2)Juarez 20: Juarez Valley Prison. Each man was in an 8 x 8 cell. start with one pushup, lunge to one end, and back, then a set of 20. The pushups were done in ascending/descending repetitions in an alternating fashion:

Set 1- 20
set 2- 1
set 3- 19
set 4- 2
set 5- 18
set 6- 3…
….set 20- 10

The men did 200 pushups

3)finally: superset abs with pause squats. Goal of the pause squats was to kill the elastic recoil, and force attention to the hole, which is the weakest point of the squat. these were done in 45 second sets, 5 second rest, 45 second set, as such:
– Abs- crescent tucks
– squat
– abs- side cycle left
– squat
– abs- side cycle right
– squat
– abs- Frog V ups

4) finally, we relocated to the starting point and circled up for some planks, flutter kicks, crunches, and other crazy stuff until 6:15.

Circle of Trust

We circled up for prayer and asked for blessings on the current COVID situation, as well as blessings for our brother Dutch Oven and for the young man who suffered a head injury and is trying to recover

I don’t remember any other announcements. I blame the squats. There was coffee. and friends

Naked Man Moleskin

Only thing missing from this: tattoos. The men killed this one.

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