Arms Beatdown

FNGs: None
Warm Up: Seal claps, Overhead claps, Daisy pickers, and SSH

The Workout:

This was advertised as a little-to-no running workout, and as a true man of my word, PAX got an arms beatdown.

 

PAX moseyed to the rock pile behind the dumpster and each chose a suitable medium/large rock. With rocks in hand, PAX circled up (away from the dumpster stench) for a rotating COP in a 15-20-15 pyramid fashion. To start, 15 overhead triceps presses were done with chosen rock. PAX then dropped rocks and rotated clockwise to the next man’s rock for 15 rut rows, followed by 15 curls for the girls, 15 bus drivers, and lastly, 15 wonderbras. For the next round, reps increased to 20, following the same sequence of exercises. For the third set, reps decreased to 15, though by this point, admittedly YHC included, PAX were beginning to feel the burn.

 

For a slight break for arms, 2 sets of People’s Chair and BTTW were performed. For the first set, each PAX called a 10 count IC down the line (when counting is not done in cadence, I think PAX are more prone to cheat by counting to 10 quickly). People’s Chair and BTTW were repeated with a 10 count down the line, though this time not in cadence, since I was feeling generous.

 

We moseyed to the rails nearby the Jiffy Lube for some more arm work with irkins and dips. Instead of Elevens, YHC turned it up a notch to Forties (aka Lindsays in the F3 exicon). We started with 30 irkins, with 10 reps of dips immediately afterward. We switched back to irkins, decreasing the count by 5, from 30 to 25 reps, and dips increased by 5, from 10 to 15 reps. This sequence continued until 10 irkins and 30 dips were reached.

 

We topped off the workout with partner suicides. Partner 1 was doing burpees AMRAP while Partner 2 had to bear crawl across the parking lot and back. Partners 1 and 2 flapjacked

Mary: U.T.I. called flutter kicks. We ran out of time for additional exercises. PAX were saved by the bell.

Announcements: 1776 workout on July 4th led by Norm; See Slack
Prayer: Healing for Hasselhoff’s friend having hip issue