Arms of Steel
AO: Starting Line
When: 09/16/2023
QIC: Suarez
PAX (7): Aunt May, Janeway, Seaman, Sirmixalot, Suarez, Thumper, toadstool
Preamble:
Great weather for a heavy arm/chest workout. After a quick catch up we mossie to our starting location.
Warm-O-Rama:
SSH 15
Weed Pickers 15
Wiley Mays Hayes 15
Imperial Walkers 15
The Thang:
Set 1 /3
Regular merkins 15
Ranger Merkins (hands close to body and chest) 15
Jump squat 20
Squat jump 180 deg 20
Squat knee to elbow (squat imperial walkers) 20
Heel touches 30
Knee to raise leg up 30
Toe touches 30 (v ups)
Scissors 30
Side scissors 30
Knuckle merkins 15
Wide merkins 15
Reverse merkins 15
Side straddle hope 20
Calf raises 20
Set 2/4
Explosive merkins 15
Archer Merkins (extend one hand) 15
Spider man Merkins 15
Decline merkins 15
Incline merkins 15
Jump rope Siri timer for 2 minutes
Squat to toe 30
Lunge 30
Heel touches 30
Knee to raise leg up 30
Toe touches 30
Scissors 30
Side scissors 30
COT:
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson