AO: Oz

When: 08/29/2022


Number of Pax: 11

Pax Names: Boondock, Choir Boy, Chubbs, Nano, Oddjob, P-body, Snap-On, Tackleberry,

Number of FNGS: 0

FNG Names:

QIC: Blowpop


Moseyed around the church where we stopped and warmed up with SSH, imperial walkers, copper head merkins, copperhead squats, and weed pickers.

The thang

Had the Pax choose their “cell” by parking space lines. Started out attempting 20:1 burpees where you start on one side of the cell and do 20 burpees, run to the other side of the cell and do 19. Back and forth down to 0. Tackleberry did the math and pointed out to YHC that it would be 210 total burpees. In my defense, the video said it would take about 15 minutes to do. But I guess the Pax aren’t yard-ready yet. Decided to end this section early at 15.

Moved on to the exercise/cardio portion where we did 20 reps of an exercise and then 1 minute of cardio.


  • Plank walk up/down from high to low plank
  • Prison squats
  • Carolina Dry Docks
  • Prison Sit-ups
  • Glute Bridge (gotta prepare for those showers)
  • Murkins


  • High knees
  • Bonnie Blairs
  • Jog
  • Mountain Climbers
  • No surrenders
  • Squat jumps

Moseyed back to the flag where we did a murkin ring of fire from 10 down to 5 and then Tackleberry led his signature 10:1 squats.


YHC took 6th man where I talked about writing letters to a young man in prison and how the exercise was born out of research into what this young man can do in prison. I pointed out to the Pax that until I researched jail cell workout options I thought building a workout would be hard. Turns out it’s a rather common problem and with a little creativity you can come up with loads of options. I challenged the Pax to re-frame difficult circumstances as opportunities to practice creative problem solving to overcome adversities.

We closed by praying for Tackleberry’s brother and Choir Boy’s M caring for her mother.

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