Date: 08/10/2020
QIC: Black Hole
PAX: Black Hole (Q), Milky Way, Scar, Risky Business, VanDamme, Brisket, Photo Finish, Mountie, Hot Wheels, and Runner-up of Pittsburgh(zoom)
AO: The Rising
The CEO at my work decided we needed a “Day of Rest”: expressing his gratitude to everyone for their hard work and emphasizing the importance of work-life balance, especially in this work-from-home period for many of us during the pandemic. So, I had the day off and what do I do? Lead an arm-based workout! As a runner, my M frequently reminds me not to forget the upper body.
Disclaimer: modify as needed.
Warm-ups:
- Arm Circles, IC x 20 (4 circles = 1 rep)
- Circle Arms, IC x 20
- Windmills, IC x 20 (Right and left = 1 rep)
- Imperial Squat Walkers (squat, left leg to right elbow, squat, right leg to left elbow), IC x 20 (both legs + 2 squats = 1 rep)
The Thang:
In the parking lot,
- Merkins, regular, IC x 20
- Smurf Jacks, IC x 20
- LBCs, IC x 20 (2 crunches = 1 rep)
At the fence / rail,
- Merkins, inclined, IC x 20
Mosey north to trail intersection,
- Merkins, hand-clap, IC x 10
- Bonnie Blairs, IC x 20 (both legs = 1 rep)
- Merkins, hand-clap, IC x 10
- Freddie Mercuries, IC x 20 (both legs = 1 rep)
- Merkins, wide-arm, IC x 20
Mosey west to where trails turns left,
- Merkins, Chuck Norris (fists), IC x 20
- Squats, IC x 20
- Boxcutter (start in flutta position, out, up together, down the middle), IC x 10
- Cutterbox (reverse above: up, out, down, together), IC x 10
Lunge walk (20 steps on each leg) south towards tennis courts,
- Merkins, Diamond, IC x 10
- Fluttas, IC x 20 (both legs twice = 1 rep)
- Merkins, Diamond, IC x 10
- WWII situps, IC x 20
Mosey northeast towards pavillion,
- Merkins, hand-release, IC x 10
- Boat Canoes, IC x ??
- Merkins, hand-release, IC x 10
- Merkins, ranger, IC x 20
Saunter back to the flag. Throughout the workout (during the mosey’s), Risky Business entertained us with his rendition of the Monkees’ theme song.
Count-o-rama.
Name-o-rama.
COT by Risky.
Back in the car, Milky Way remarks that his arms feel like Jello! #HIM and their arms got stronger.
SYITG,
YHC, Black Hole