January 12th, 2016 By Buckwheat

7 men decided to get stronger and posted at The Precinct on a cold, dry morning. That is until we started flipping tires and water line the Prison Yard, quickly turning a portion to ice… Things went a little something like this.

Mosey around island and back to parking lot for warm-o-rama:

SSH X15IC
IST X15IC
Windmill X15IC
Cotton Picker X10IC
5 burpees OYO
15 Low Slow Squats IC
10 Mericans IC

Partner up, size doesn’t matter. One group of three due to odd number. Partner 1 runs around Alcatraz Island and back. Partner 2 does AMRAP air squats while 1 is running. Once both partners have run around the island and done squats, REPEATO two more times with sumo squats next followed by prisoner squats, of course.

Mosey to Prison Yard and grab some tires and cinder blocks. Four pax flipped tires the length of one tennis court while the remaining pax do AMRAP cinder block squats. Once a tire is available, the pax doing squats flipped it back to the other end of the court and the other pax switch to AMRAP cinder block squats. REPEATO for three rounds. A little dangerous with the tire flips as water lined the court and quickly froze. Good thing I gave a thorough disclaimer! Fortunately, no one slipped.

Go to the other side of the Prison Yard where it’s dry.

Mucho Chesto: Mericans x5IC, wide grip Mericans x5IC, stagger grip right x5IC, stagger grip left x5IC, and diamond Mericans x5IC.

Line up on side of court 1. Suicide the both tennis courts. Grab a cinder block for 20 cinder block curls. Suicide #2 followed by 30 curls. Suicide #3 followed by 30 curls. Suicide followed by 20 curls. 20 cinder block squats.

MARY
LBC with cinder block X20IC
Low flutter X20IC
Low dolly with cinder block chest press X20IC
Pretzel Stick X10IC (each side)
Derby Double Tap X10

COT/BOM

Hurried Moleskin
1) Thanks for the opportunity to lead this morning. Enjoy the AO and hope to expand to some different portions of it in the near future.
2) Strong work by all this morning!
3) The Precinct pax were happy to see Closer back after a month-long (or a few workouts) hiatus.?.? Nice to meet you, brother.
4) Thanks for joining us after an injury time out, Iron Wolf. Hope you’re all healed up!
5) Very little mumble chatter this morning. Probably because it was stinking cold with those tires and cinder blocks!
6) Glad to have you back in the mix Soccer Arms. Thanks for making the trek with me!
7) Continued prayers for Cinderblock and Inkeeper and their families.

The Precinct

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