Arm’s Dealer

When: 05/11/16

PAX: Boomer, Flo, Miyagi, The Bear, The Dab, Sunshine, Peachy, Big South, FNG- Cheddar

QIC: Simba

What a day to be outdoors! Bright and early the PAX showed up excited for the day. Sadly, the Q was so excited he missed his morning poo and thus had to let Flo take the warmup lap and then jump back in to Q the Warmup exercises.

The Thang:

5:30-5:31

  • Disclaimer

o    Modify

o    We are not professionals, don’t sue

o    Encourage each other

  • Warmups

o    Make 1 lap around the parking lot.

      • Q joins

o    Side shuttle hop

o    Imperial walkers

o    Cotton pickers

o    Squats

5:33-5:45

  • Electric stations- every tall telephone pole we do

o    First half of pax- 10 burpees

o    Second half of pax- 10 mountain climbers

o    Finish mosey at Benches close to rock pile

o    Plank for 6

5:45-6: Arms stations at rock pile.

  • 1st set Done in 30 second increments

o    Skull crusher

o    Merkin hammers

o    Shoulder lifts (arms straight and lift in front of you)

o    Squats with rock

o    Curls

o    Repeat 2X

  • 5 up/downs for a change of pace.

o    Sprint to top

o    15 monkey humpers at the top

o    Mosey to starting point

o    15 merkins

o    Repeat a total of 5 times.

  • 2nd set : Done in 30 second increments

o    Skull crusher

o    Merkin hammers

o    Shoulder lifts (arms straight and lift in front of you)

o    Squats with rock

o    Curls

o    Repeat 2X

  • 6:05-6:10
  • Mosey towards post

o    Air chair for 6

o    Finish mosey oyo with race to finish.

6:10-6:15

  • Mary

o    Air Square

o    Freddy Mercury

o    Dolly’s

Prayer:

Boomer’s in-laws are going through surgery. Pray the doctor’s know what they are doing and that they would be skilled in handling this surgery.

Pray for F3 nation in NC. Thank you for the community to lift up a brother as he is hurting in this time of tragedy.

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