Sad Clown Recidivism Prevention

Posted on Posted in Backblasts
  • When: 07/01/19
  • QIC: Bada Bing
  • The PAX: Headline, Gump Duck (double respect), Snaggle, Show N Tell, Bloomer, GNC, Gravy, Rudy, LahDeeDah, Airbags (respect), Bubbles, Full Monty (respect), Detour, Deuce, Mayhem

17 PAX got up before the enemy this Monday July 1st. YHC took the last minute Q slot…Preparing the PAX the night before that they would be “doing some time” since no one stepped up. No gloves required. Shoes optional. All inmates would be searched for propaganda. YHC put it out to the slack-verse that round 2 of of the prison style workout was on the menu. I think the PAX were intrigued and hungry. Humidity was on point. Welcome to F3. Disclaimer given. No FNGs. Today we are going to be working on the three S’s. Strength, Speed, Stamina

YHC asks “does anyone know what Recidivism means?” It’s the tendency of a convicted criminal to reoffend.  

American correctional facilities are known for high recidivism rates. Nationally, 76 percent of all inmates end up back in jail within five years.

Sad Clown Recidivism. The symptoms are subtle but all of us have the propensity to fall back into our own prison. Many men have gradually surrendered to a life of being swept downstream by circumstances, trials and depression. Absent a disrupter, he will remain just as he is…stuck in the prison he has created for himself. How do we prevent this? Easy, showing up on a Monday, beating the fartsack, posting with your brothers in the gloom. 

The Warmorama (COP)

  • Leprechauns (YHC made a clown out of himself demonstrating this one…almost twisting an ankle)
  • SSH’s IC
  • Michael Phelps IC
  • Toy Soldiers IC


Location: 4 illuminated, netted batting cages. 4 convicts in each…because prison is always easier with cell mates. 

Style: A tabada-bing prison workout. What this means is that each round will be 2:30 mins of exercises with a 15 second rest. Most rounds consisted of two sets. 

Round 1

  • SSHs
  • Burpee 
  • Prisoner Squat 
  • Get Up, Stand Up

Round 2

  • Rocky Balboa Jump Ropes
  • Seal Jacks
  • Iron Mikes (Hands on head)
  • Krabby Patties

Round 3

  • Hillbillies
  • Peter Parker
  • Mountain Climbers
  • Superman Pull Ups

Round 4

  • High Knees
  • Sumo Squat Twists
  • Merkins
  • Stump huggers 

Round 5

  • Sit Stands
  • Pop Jacks Burpee
  • Squat jumps
  • Plank Jacks

Round 6

  • T-bones 
  • Freddie Mercury’s 
  • Mike Tyson Merkins
  • Box cutters 

Round 7

  • Leprechauns 
  • Squat Touches
  • Groiners 
  • Monkey Humpers

Round 8

  • Kneeling Hallelujahs
  • Barry Shinkovs (R + L) 
  • Hand Release Merkins
  • Toe Reaches

Round 9

  • Smurf Jacks 
  • Russian Twists 
  • Burpee 
  • Air Jordan 

Round 10

  • Goof Balls 
  • Star Jumps 
  • Alt Shoulder Taps 
  • Squat Pulses

Round 11

  • Twisting Lunges
  • Alternating Bear Jumps
  • Crunchy Frogs
  • Pickle Pounders

Round 12 (Round 12 not done for time. All PAX complete each exercise and reps)

  • Partner Sprints while P2 Squat Pulses (x3 each)
  • Partner Sprints while P2 Merkins RR (x3 each)
  • Partner Sprints while P2 Plank Jack RR (x3 each)
  • Partner Sprints while P2 Hollowback Flutter Kicks RR (x3 each)


Unity and Maturity in the Body of Christ

Ephesians 4:1 As a prisoner for the Lord, then, I urge you to live a life worthy of the calling you have received. Be completely humble and gentle; be patient, bearing with one another in love.

Instruct PAX to think of a sad clown that needed to be EH’d who is a prisoner of his own devices and doesn’t know it. Give F3 away to a neighbor, friend, coworker, etc. 

Chose a path, a goal and stay the course. If you feel trapped in your own prison, talk to your F3 brothers about it. Don’t put on a smile and fake it. Don’t be the Sad Clown falling back into your own prison. Also, EH another Sad Clown in your life. 

Image result for prison mike meme

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