We gathered like a bunch of fresh blood off the bus from the holding cells at the courthouse.\u00a0 This bunch of juveniles did not know what they had in store during our Scare Them Straight Program, where we try to give troubled individuals a taste of what life is like on The Rock.\u00a0 These troubled souls have something wrong with them if they carve out time at 7am on a Saturday to go to church parking lot and act like fools in 28 degree weather.\u00a0 Good thing we got them them so soon, before the F3 Street Gang hooligan Van Gogh convinces some of them to participate in a CSAUP.\u00a0 Once there, most of the time they are lost for good.<\/p>\n
<\/p>\n
We kept it simple today, we introduced the program and expressed what we aimed to accomplish what during our gathering.\u00a0 We started our Warm A Rama and proceeded to do exercises while moving towards the cinder block stash.\u00a0 Once we arrived, we proceeded to load up with appropriate weight (pavers or cinder block) and went back to start where papers with exercises were laid out.<\/p>\n
<\/p>\n
Exercise was to proceed to this order…Day 1, Day 2 then 1, Day 3, 2 then 1…just like the song of 12 Days of Christmas… except there was nothing merry about this.\u00a0 Walk with block over head on your way out to the high numbered days and work your way back to Day 1.\u00a0 The number of the Day equals the number of reps to be done with that exercise.<\/p>\n
Day 1 = Blockee<\/p>\n
Day 2 = Thursters<\/p>\n
Day 3= Bent Over Rows<\/p>\n
Day 4= Jump Over the Blocks<\/p>\n
Day 5 = High Pulls<\/p>\n
Day 6 = Block Press Overhead<\/p>\n
Day 7 = Goblet Squats<\/p>\n
Day 8= Lunges<\/p>\n
Day 9= Curls<\/p>\n
Day 10= WW2 (with or without the block)<\/p>\n
Day 11 = Alt Block Merkins (once on each arm counts as 1…22 merkins total)<\/p>\n
Day 12 = Burpees<\/p>\n
Day 13 = Block Swings<\/p>\n
Day 14 = Glute Bridges<\/p>\n
Day 15 = Block Pull Over (lay on your back and do a triceps extension)<\/p>\n
<\/p>\n
Around day 12, the Q realized that we would not have enough time so everyone picked up where they were and went to Day 15 and we all worked our way back to Day 1.\u00a0 After, we meandered to put up our rocks…all while Root Canal did a perfect impression of John Cusack with my speaker to make sure we all could sing Sweet Caroline together.\u00a0 \u00a0We put away our rocks and moseyed back to the start for a little Mary!<\/p>\n
<\/p>\n
All together we had a successful day and none of these guy will go into another workout at The Rock up prepared.\u00a0 The only “back talk” we had that the Q heard, was one “you are an ass hole” from his buddy McHale and a not so subtle middle finger from Huckleberry.\u00a0 Other than that, everyone was focused on the SUCK.<\/p>\n
<\/p>\n
Till next time Van Gogh!<\/p>\n","protected":false},"excerpt":{"rendered":"
We gathered like a bunch of fresh blood off the bus from the holding cells at the courthouse.\u00a0 This bunch of juveniles did not know what they had in store during our Scare Them Straight Program, where we try to give troubled individuals a taste of what life is like on The Rock.\u00a0 These troubled […]<\/p>\n","protected":false},"author":241,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-15023","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Bevo","date":"02.20.2021","pax":"Van Gogh, Hucklberry, Tweety Bird, D-Day, Workbench, Root Canal, Crash, Android, The Swede, Bullwinkle, Seaman, McHale, Subfloor, Zima, Drama Queen!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15023","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15023"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15023\/revisions"}],"predecessor-version":[{"id":15718,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15023\/revisions\/15718"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}