Jail House Rock

5 Men took on the Jail House Rock WIB this morning; All came out alive, but beatdown for sure! Here’s how it goes:

The Thang;                                                                                                                                              Run 0.5ish of a mile down The Farmlands and back up to the Prison Yard;  begin…                                          5 Station loops as Follows:

  1. 4 Burpees + 20 CDD’s
  2. 4 Burpees + 20 Monkey Humpers
  3. 4 Burpees + 40 Freddy Mercurys
  4. 4 Burpees + Bear Crawl 40 yards where the green grass grows
  5. 4 Burpees + 20 Muscle Ups
  6. Rinse and Repeat Loops for 30 mins until 6:00am 

Man Down = 4.0

Prison Fruit = 3.5

Trail Mix = 3.3

Closer = 3.1

Field of Dreams = 2.5


Nice work Men! Coming out is the hardest part, well maybe not, but it sure does feel good when 6am rolls around on this workout!  Aye!

1 thought on “Jail House Rock

  1. Prison Fruit Post author

    as always…the Burpee, Bear Crawl, Burpee, Muscle Ups…..SUCK!!!!!

    Enjoyed it this morning Men. Thanks to the few who came out to keep Precinct Alive! I think we’ve scared everybody away with our super tough workouts always!?!?

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