Today was all ARMs!!

Mosey around the back side of the church to the area with the chairs and tables.

Z93 led the one warmup, copperhead merkin while YHC set up his bluetooth

Warmup was partner hand claps from the plank position, with merkin every time Pharrell Williams said “Happy”

The Thang

Arm and Hammer-Merkin, L arm up, R arm up.  1, then 2, then 3, all the way to 10

Armadillos-hold low plank with hands under rib cage, like an armadillo.  3 rounds for 60 secs each

Armageddon-to failure, merkins

Arm Chair-dips with legs up on other chair, 3 sets of 10

Arm Pits-from the plank position, touch opposite arm pit with opposite arm, 20-4 count

Armless Weasel-no arms, from standing position, down to knees, roll 360 degrees stand up on the other side, 10 reps

Arm Clap Circuit-Seal Claps, Overhead Claps, Sun Gods, Air Presses 10-4 count, repeat, but 15-4 count

Arms Rests-upside down plank with arms behind, 2 rounds, 60 seconds each

Arm Breaks-1, then 2, then 3, then 4.  Regular Merkin, diamond, wide, reverse, tricep, plyo, spider

Armstrong-to failure, hold a chair directly in front of PAX member with straight arms

Bruce Springteen-“Im Going Down” Merkin every time Bruce said “down”

FNG-Wes Widner, saw a posting in Bridge Mill, said he couldnt let his son be the only one working out.  Met his wife at a football game when she offered him a sucker, so we named him Blowpop.

COT-Gekko has a family member who just look their son.

Coffeeteria-thanks Z93 for bringing the coffee.  Spent 45 after beatdown chatting about finances and investing.