December 1st, 2020 By Alcatraz

The first day of December brought a gloom with temps in the 30s and a brisk wind as 9 men thought less of the fartsack and more of iron sharpening iron.  With mediocre disclaimer given a mosey began to…

WARMARAMA:

Alcatraz Standard

The men found found their own parking spot that would become their prison cell for the morning.

THE THANG:

The Juarez Valley Prison workout gets its name from one of the world’s most dangerous penitentiaries in Mexico.  Meant to be done in the confines of a prison cell the exercise follows the rep count below with a walk across the cell between sets.

Set 1-20 Reps
Set 2-1 Rep
Set 3-19 Reps
Set 4-2 Reps
Set 5-18 Reps
Set 6-3 Reps
Set 7-17 Reps
Set 8-4 Reps
Set 9-16 Reps
Set 10-5 Reps
Set 11-15 Reps
Set 12-6 Reps
Set 13-14 Reps
Set 14-7 Reps
Set 15-13 Reps
Set 16-8 Reps
Set 17-12 Reps
Set 18-9 Reps
Set 19-11 Reps
Set 20-10 Reps

Juarez Valley Merkins

Prison Shower Run – race to the back of the line because you don’t want people behind you in a prison shower (also called Reverse Native American Run) around the small island directly in front of the middle school.

Juarez Valley Squats

Muhammed Ali while prisoners took a turn to run their cell

Juarez Valley Lunges

MARY:

• LBC x 20
• Low Flutter x 21

COT and BOM!

The Prison Moleskin (is it just me or does that sound inappropriate?)

1. Good work today men.  Thank you for accommodating a RESPECT as YHC attempts to Q his way back to better fitness.
2. Welcome @NancyDrew!  It’s probably a good thing the PAX didn’t go with @HotWife as that could potentially be awkward to meet him and his M out and about at some point in the future.  But she might have found it flattering.  The world will never know.
3. YHC was a unsure as to the identity of @Shazam with his full grown man beard!  Nice work.
4. Someone tell @Gordo that FIVE TEEN is alive and well.

Always an honor to lead the PAX!

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