Date: 2026-04-25
AO: Eagle’s Nest
Q: Dovetail ,
PAX: Buckshot, Waterboy, Squash, tin man, Wax On, Audit, Strat, Dovetail FNGs:
COUNT: 7
WARMUP:
Arm Circles, Michael Phelps, Frankensteins, copperhead squats, 6-to-1 Motivators, American Hammers, Carolina Dry Docks, Bird Dogs

THE THANG:
Q learned from a former inmate via YouTube that a favorite exercise is to keep the movement focused on only one muscle group and not transition through a whole range of motion so that it transitions to a different muscle group. Case in point is doing a merkin from the ground to halfway up or less, stopping before the point where the bulk of the work transfers from the pecs to the triceps. Fatigues the single muscle more not exactly A New concept when one thinks about isolation exercises in the gym, in prison. When you don’t have access to equipment you get creative. Plus, doing 3000 push-ups a day keeps you from being too bored.

So, we take a quarter of the movement off the top and the bottom, and just do the middle portion of the movement, or just do the bottom half or top half of the movement.

We grabbed our coupons and proceeded to test out this this with reps of 30, interspersed with a roll of the dice to give us an mot of about 30 yd out and back. All agreed this smokes muscles – Squats (middle half)
– Merkins (just the bottom)
– Curls (middle half)
– Situps (middle half)
– Shoulder press (middle half)
MOTs:
1. Mosey
2. High knees
3. Karaoke
4. Backward mosey
5. Butt kickers
6. Mario (jump skip with vertical punch)

When mosey down to the lower playground, which just got put in to see if there was a pull-up option, but when we got down there we saw it was still fenced off, so we did a your choice of Irkins or Derkins, 30 reps.

Back up at the blocks, the plan was to do four sets of “Raise the Blinds” 4-minute EMOMs, but we got through the first set and three rounds of the second set before having to to stop in order to get Q Source in.

1st 4min EMOM: 10 SSH, 10 jump squats, 3 Navy Seal Burpees

2nd EMOM (3 mins): 15 SSH, 15 squats, 4 N.S.B.

If we’d gotten to the third EMOM, it would have been 20 SSH, 20 Bonnie Blairs, 2 N.S.B.

MARY: outta time
ANNOUNCEMENTS:
– 2nd F lunch next week – Welcome to May!
– May monthly challenge – join a team!
COT: prayed for students and parents to finish the school year strong

Tags: Eagle’s Nest, Buckshot, Waterboy, Squash, tin man, Wax On, Audit, Strat, Dovetail