January 5th, 2016 By Man Down

First, I shamelessly steal a workout. Then, I also shamelessly change one primary exercise in the workout and repeat it the very next day at a different AO! Lazy? Nay, just efficient! Unfortunately for those who are doing the Curl/Squat Challenge, I planned my Qs based on Buckwheat’s first e-mail which recommended “doing squats on Mon., Wed., & Fri. and curls on Tues., Thurs., and Sat.” and not his second e-mail which stated the exact opposite. #confusedQ  Fortunately, however, I am the only one this morning actually doing said Curl/Squat Challenge, so it’ll be easy for me to adjust. Unfortunately for the other 3 guys (and especially Trail Mix who was at yesterday’s workout – and therefore might as well go ahead and do the Curl/Squat Challenge), they have to suffer through my need to get the curls in today!

Warm-up:

Mosey to Cell Block, but not before grabbing a Cinder Block along the way! Then circle up.

• SSH, IST, Peter Parkers, CB Merkins, Cotton Pickers, Windmills
• 75% jog around Cell Block

The Thang (1-5, 5-1 Medley Ladders):

1. CB Triceps Extensions & CB Curls
   • Sprint around the Cell Block
2. CB Shoulder Press & CB Curls
   • Sprint around the Cell Block
3. CB Lunges & CB Curls
   • 50% jog around the Cell Block
4. CB Merkins & CB Curls
   • Carry CB to Gun Range
5. Pull-ups & CB Curls
   • Carry CB to Prisoner Check-in
6. Dips & CB Curls
   • Carry CB to Great Wall of Wellington
7. Muscle Ups & CB Curls
   • Carry CB overhead to Prison Yard walkway

• 30 CB Curls
• CBs back to their home

Mary:

• No time

Moleskin:

• Strengthen your walls of self-control in the light of Proverbs 25:28 – “Like a city whose walls are broken through is a person who lacks self-control.”
• For those of you who are doing the Squat/Curl Challenge for January (i.e. Me!), we knocked out 240 Curls today! I meant to have us do 18 during the warm-up to meet my quota of 258, but forgot. Will have to get those in later today.
• There’s one more January Q spot open for The Precinct – 1/28. Sign up!
• Friday morning book study – The Resolution For Men – this Friday, 6:00am-7:00am – Workout before hand – 5:15am-6:00am
• HEC (Healthy Eating Challenge) started yesterday, but it’s not to late to jump on board!  E-mail Bluebird for more info – rsdayvault@gmail.com.
• Curl/Squat Challenge started yesterday, but it’s not to late to jump on board! 4000 Curls & 4000 Squats between 1/4 and 2/3! E-mail Buckwheat for more info – wlfpak5658@gmail.com
• Financial Peace University – Need help with your finances?  Take this class.  E-mail Ghetto D for more info – jpfeiffer@carolina.rr.com
• Man Cave Monday – Evening study/fellowship – E-mail Dutch for more info – vroon@mindspring.com

Davis Lake, The Precinct, The Valley, Tradition

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