Arnold’s Shredder
AO: Norseman
When: 07/27/2023
QIC: Ha-ha
PAX (15): Chapter 11, Crikey, Ha-ha, Huffy, Knight Rider, Matlock, Nacho Libre, Password 123, Pepper, Shortcake, Stu, Sweeper, TMI, TO, Hot Wheels
Preamble:
Time again for a Ha-ha Q. Always looking for something a little different I snagged a “shredder” workout from Arnold.
Warm-O-Rama:
Disclaimer, and mosey around the big lot always facing east. Side shuffle, forward, side shuffle the other way, back peddle, side shuffle back to the middle.
- SSH
- Imperial Walkers
- Weed Pickers
- Iron Cross (a double respect’s favorite!)
The Thang:
Mosey back to the back pavilion so that everyone would have plenty of bench space for the coming exercises. Mood lighting and workout music playing we went to work:
30 seconds work, 20 seconds rest. At the end of every cycle we take a run break. 3 cycles, three rounds of each cycle. We did not make it to cycle #3 but included here for your vacation planning.
| Cycle#1: 30 seconds for each exercise |
| 1. Bear crawl |
| 2. Bodyweight step-up (left leg) |
| 3. Merkin (Diamond, normal, Wide) |
| 4. Bodyweight step-up (right leg) |
| 5. Single-leg hip thrust (left) |
| 6. Mountain climber |
| 7. Single-leg hip thrust (right) |
| Cycle#2: 30 seconds for each exercise |
| 1. Plank |
| 2. Squat |
| 3. Jump squat |
| 4. Superman pullup |
| 5. Lunge (left leg) |
| 6. Lunge (right leg) |
| Cycle#3: 30 seconds for each exercise |
| 1. Merkin |
| 2. Rear-foot elevated split squat (left) |
| 3. Rear-foot elevated split squat (right) |
| 4. Squat iso hold (squat hold 30 sec) |
| 5. Reverse crunch |
At 6:12 back to the flag to finish up with Mary:
- Freddy Mercury
- Dieing Cockroach
- Dolly
COT:
- Nacho and Queso
- Those seeking jobs
- Those that are recovering from illness
Announcements:
- 8-5: F3/FiA/2.0 convergence
- 8-5 Cumming Driveway to Driveway
- The Quad hosted by Hooch Aug 11-12
- Darth Visor Memorial CSAUP Saturday 8/27
Naked-Man Moleskin:
You know the old saying: “If you want something you have never had you have to do something you have never done”. Get after it. Improve yourself, relationships, work and marriage. Do something new!