“R” as in Arms

Disclaimer and Warmup:
Warm up lap around the parking lot with some dynamic stretching – Tip Toe, Heel Walk, Alternate Leg & Arm kick, Side-step hip flex squats

– Double Merkin Burpees x 10 (single count)
– IW x 15 IC
– Prisoner Squats x15 IC

** Enter Burner & FNG, fashionably late. Disclaimer was abbreviated and provided once more

– Hillbillies x 15 IC
– High Knees x 15 IC
– Butt Kickers x 15 IC
– Good Morning Abby x 10 (single count); these were well-liked!

The Thang:
Worked through a new acronym to the Chattanooga PAX. Homegrown here at the Dreadmill on account of YHC missing his 4 alarms for the scheduled Tuesday workout earlier in the week. My loss was the PAX’s gain. So, with that said, YHC gives you the A-L-A-R-M (Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise)

– Shoulder Press x 10 (single count)
– Lunge x 10 IC
– LBC x 10 IC
– Run to “Room with a view”
– Merkin x 10 (IC)

– Shoulder Taps x 15 IC
– Squat Jumps x 15 (single count)
– Peter Parkers x 15 IC
– Monkey Humpers x 10 IC
– Makhtar N’Diayes x 15 IC

– Burpees x 10 (single count)
– Jump Squat Punch x ?? (struggled with the cadence/count on this Pinterest find…); may never want to try this one again
– Mountain Climbers x 12 IC
– Run to boat ramp
– Pattycake Merkins x 10 (single count)
*Grab rip rap rock and circle-up again for final ALARM

– Carolina Dry Docks x 10 IC
– One-legged squat x 15 (single count) – holding Rock overhead
– Knee-ups/V-Sits x 12 (single count)
– Overhead Press w/ Rock x 12 (single count)
– Mike Tysons x 10 (single count)

Circle up with rocks and complete the three following exercises in cadence and without stopping:
– Curl from waist to mid-section x 15 IC
– Curl from mid-section to chest x 15 IC
– Full curl x 10 IC

Set rock down

– Move to the rock to your right and repeat the above, but each exercise x 10 IC
– Move to the rock directly across and repeat the above, but each exercise x 5 IC

Mosey back to shovel flag

Perform Wall of Fire:

All pax line up on a wall, do a wall sit while waiting for 1 of the pax to complete the 3 following exercises:
– Pull Ups x 5
– Merkins x 10
– Squat x 15

Mosey to sunny, grassy place for plank-o-rama:
– 45 second elbow plank
– Moon Gods x 5 (right side)
– Moon Gods x 5 (left side)
– 30 second elbow plank
– Moon Gods x 5 (right side)
– Moon Gods x 5 (left side)
– 15 second elbow plank
– Moon Gods x 5 (right side)
– Moon Gods x 5 (left side)

– Leg Lifts x 20 (single count)
– Hello Dolly x 15 IC
– Heel Taps x 12 IC
– Speed LBC x 35 IC
– Freddie Mercuries x 12 IC

Audible to Gus for final ab exercise with less than 30 seconds remaining
Lazy Boy until time ran out

Laces Out son, Steam Engine travels, Burner’s friend

Choices and decisions shape our lives, large and small. Trust in your relationship with our Savior and trust the direction that relationship affords you. As men, control isn’t an easy thing to relinquish. Good things come from letting Him take the wheel.

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