The 10 Commandments of Pushing the Prowler

The 10 Commandments of Pushing the Prowler

The day I discovered the Prowler was the day I was born anew – a born-again fitness disciple, if you will. It completely changed the way I thought about “cardio” and got me in the best shape of my life really quickly. I guess you could call it – dare I say – a godsend.

Here are subtle, unwritten rules that go along with the Prowler. It’s an “if you have to ask, you’ll never know” scenario. Or an “if you’ve never pushed a 150-pound hunk of iron 40 yards a dozen times in 90-degree weather, you’ll never understand” scenario.

I. Thou shalt use The Prowler as thy main conditioning tool. Thou shalt not use false conditioning methods (treadmill, eliptical, spin bike, etc.) before The Prowler.

II. Thou shalt keep thy hips down and thy strides short.

III. Thou shalt not use less than 45 pounds per side if thou art a man, 25 pounds per side if thou art a woman.

IV. Thou shalt not puke in the gym.

V. Thou shalt not be a “conditioning queen,” as Jim Wendler doth say, and ignore thy strength training in efforts to get thyself “ripped”.

VI. Thou shalt not get so fat that thou cannot do 10 sprints of 40 yards with 45 pounds per side (25 pounds if thou art a woman) and strict 60 second rest periods. Such are the minimum requirements for Prowler Brotherhood.

VII. Thou shalt not use rain, snow, heat, cold, hail, famine, plagues of locust or Horsemen of the Apocalypse as excuses to not push The Prowler.

VIII. Thou shalt ALWAYS provide a “Gentleman’s Turn” for the next person in line to push The Prowler. We don’t care how gassed thou art. Thou pushed it, thou turn it.

IX. Thou shalt NEVER GIVE UP.

X. Thou shalt not use the low handle unless thou art an absolute psycho. (1)

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Saturday April 4th, 2015

Community Beach Workout at 9am at Lowdermilk Park

(All classes canceled)

coming Monday…

A) Clean and Split Jerk-Practice

B) 4 rounds for time of:

  • 200m Run
  • 10 Front Squats (135/95)
  • 30 Double Unders
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