Birthday Arm Day

AO: Gladiator

When: 03/04/2025

QIC: Busboy

PAX (20): Bo Knows, Busboy, Chanel, Cheneral, Dutch Oven, Feathers, Gold Digger (TJ Lynch), Hazmat, Liquor, Macbeth, Mater, Postal, Riff, Scratch-Off, Spandex, Speedo, Stroller, Yokel, Zohan, Dewey

Preamble:

A couple new-ish guys.  Gave the full opener, but I like to add some color just to help us keep perspective as to why we’re here:

“We gather together to push ourselves, so we can grow physically, but also mentally and spiritually.”

“Push yourself, but you’re only competing against yourself, no one else.”

 

Warm-O-Rama:

Pre-blast:  My birthday is coming up.  I wanted to focus on overall arm strength (biceps, triceps, shoulders) without hitting muscle failure too early.  The goal was to engage the arms throughout the entire beatdown then finish strong with arm-focused exercises.

Mosey to lacrosse field

  • SSH (Side-Straddle Hops) – 10
  • Weed Pickers – 10 
  • Moroccan Night Club – 10 
  • Arm Circles (Forward & Backward) – 10 each
  • Michael Phelps 

The Thang:

Format: Catch Me If You Can routine

  • PAX partner up for 2-person team
  • Partner 1 does a movement exercise
  • Partner 2 does 3 exercises
  • Once Partner 2 finishes exercises, he sprints to Partner 1 and they switch.
  • PAX got a new partner for every circuit

Circuit 1: Upper Body (Lacrosse Field)

  • Partner 1: Bear crawls down the lacrosse field 
  • Partner 2: Performs:
    • 10 Merkins
    • 10 Carolina Dry Docks
    • 10 Diamond Merkins
  • Once Partner 2 finishes, they sprint to catch Partner 1 and switch roles.
  • Continue until the team reaches 10 total sets (5 each).

Circuit 2: Legs/Core (Splash pad parking lot)

  • Partner 1: Burpee Broad Jump around the parking lot
  • Partner 2: Performs:
    • 10 Alpha Count Mountain Climbers
    • 10 Alpha Count Peter Parkers
    • 10 Plank Jacks 
  • Partner 2 then sprints to catch Partner 1 and switches roles.
  • Continue until the team reaches 8 total sets (4 per partner).

Circuit 3: Arms (Coupon Hill)

  • Partner 1: Crab walks up the hill.
  • Partner 2: Uses a stone rock coupon to perform:
    • 10 Curls
    • 10 Skull Crushers
    • 10 Overhead Extensions
  • Once Partner 2 finishes, they farmer carry the rock up the hill to Partner 1 and switch.
  • Continue until the team reaches 6 total sets (3 per partner).

Circuit 4: Thunderstruck Merkins by the flag

  • Q played Thunderstruck by AC/DC 
  • All PAX hold a high plank position for the duration of the song.
  • Every time “Thunder” is heard, PAX perform a merkin.
  • Stroller really crushed it here. He showed up just in time for this routine and was rested and ready.
  • Hit time at 2:00m mark.

COT:

  • Great to have MacBeth and Bo Knows back after being out!
  • Prayers up to Chanel’s friends, the Michael’s family.  Their son just had an accident, this after the dad just got home from the hospital.
  • Prayers up to another family Chanel lifted up whose going through challenging things
  • Prayers up for Feather’s who has a small procedure this week.

Naked-Man Moleskin:

Love this group.  Gladiator really opened me up to the 2ndF.  They’re a tight crew and its a gift to share the gloom with them.  I’m grateful for the opportunity to lead them.  Looking forward to the next one!

Leave a Comment