July 16th, 2017 By Bull2

11 grown a$$ men made their way to the #Railyard to answer the call this morning.

Little did they know that they were about to be put on lockdown and enter into Harrisburg’s double top secret prison.

The motley group of fools were there for various reasons:

Hong Kong Phooey – He choked a man out with his shoe string for burning his toast at the Waffle House.

BBQ – He cut off his ankle bracelet recently.  There is no other explanation for his recent ability to post to several workouts in the past few weeks.

Neon Kicks – He mouthed off to authorities and absurdly requested a name change.  Tread lightly, my friend.  Bedazzle Me Pony is still wide open

Papa John – He is under suspicion of allowing his M to wear the running shoes in his family.  I don’t care if she is phreaky fast, like Jimmy John’s…that is why we have acceleration.  Keep posting my friend.

Queso – He is an undercover operative…wearing a highly effective baseball hat as a disguise.  Had YHC fooled from the start.  Not sure that anybody else was fooled though.

Solo Cup – He is an angry elf that can’t seem to control his outbursts.  He actually paid to enter the prison in the hopes that it might give him a little discipline. #goodluckwiththat

Talladega – He was the fall guy in a big cheating scandal in Nascar.  He supposedly lined opposing teams tires with peanut butter causing a 92 car wreck on the final lap in Talladega

Teen Spirit – He apparently stole a car this morning just to get to the workout.  Everybody is missing the minivan.

Water Bear – He has been bottling his own brew, but lacing them with millions of highly trained Water Bears – the real deal.  He planned to take over the world by controlling the world’s water.

Wexler – He was seen hanging out back stage with the New Kids on the Block.  That may not be a crime, but it should be.  Hey man, did you get me that autograph?

Anyway….YHC was the warden, just trying to get a little respect from the inmates…Here is what we did.

Warmarama:

SSH x 15

IST x 15

Merkins x 15

 

Tha Thang:

On the track around the football field…aka the Prison Yard – for today.

Corner #1 – 20 Merkins

Run to Corner #2….20 Prison Squats

Run to Corner #3….20 Pull Ups

Run to Corner #4…20 Burpees

Run back to Corner #1….Repeat reducing the reps of each exercise by 2 with each lap….all the way to 0 reps.

 

Mary, Mary:

LBC x 15

Squirm x 15

Pretzel Crunch x 15 (each side)

Reverse Crunch x 15

Low Flutter x 15

Low Dolly x 15

J-Low x 10 or so

40 second Plank

Water Bear took us out with a good one….Thanks, Water Bear…not just for the take out, but for being there, pushing through, and sticking with it.  Strong work today.

 

Announcements:

1)      The Intimidators game is coming up on 7/20…Better get your tickets if you are going.

2)      F3 Dads is at Commanche on 7/22

3)      BRR is coming…Don’t embarrass Solo Cup

Harrisburg, The Ridge

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