March 16th, 2021 By Alcatraz

7 convicts served time in their designated Juarez Valley Prison cell for the morning.  Since rain and 39 degrees is about as welcoming as a prison shower room, the PAX gathered under the covered entrance of HCES for a 45 minute confined downPAINment.  As each man arrived, he was assigned his cell for the morning outlined by lines on the concrete measuring roughly 5ft x 15ft.  Disclaimer was given and since you can’t mosey in a prison cell the PAX immediately began…

WARAMARMA:

• Alcatraz Standard

THE THANG:

The Juarez Valley Prison workout consists of the following series of sets and reps with a walk of 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

The first round was the Merkin on odd sets and CDD for the even sets.  The PAX took turns calling two sets at a time in a rotating fashion.

Second round was Squats.

Third round was LBC on odd sets and Reverse Crunch on even sets.

Fourth round was Lunge (2 = 1).  Barry White finished his song on the playlist before we finished this round.

Time was called.

COT and BOM!

The Prison Moleskin:

1. Great work men!  YHC is already feeling it.  Thanks for sharing the cadence load as well.
2. T-claps to @Gumby for sporting the weighted vest for this high rep beatdown.
3. This group of grizzly F3 veterans stayed focused and enjoyed quality but limited mumblechatter as we awaited the Barry White song to signal the end of the playlist and our freedom from the penitentiary.
4. Remember @Shazam’s family today as the court will render an important decision in their journey to provide a safe home for a child.

Always an honor to lead the PAX!

---