abs-arms-leg day

AO: Norseman

When: 11/04/2021

QIC: Birdie

PAX (9): Beaker, Birdie, Blistex, Callahan, Ha-ha, Huckleberry, Ivy League, Nacho Libre, Shooter


YHC planned for 4 corner suicide and was going to use the parking lot next to the baseball & football fields. well since it was rain/drizzle & cold, YHC decided to use the pavilion as the base, so we all could stay relatively dry.  There were 3 pre-runners.


After disclaimer we moseyed to the pavilion. Standard warm up:

  • Windmills: 12x
  • Weed Picker: 12x
  • SSH: 20x
  • Imperial Walker:  12x

The Thang:

We used the pavilion as our station for the exercises. Each round consisted of 4 exercises. Started with 10 reps and the next exercise increased by 5, so it’s 10-15-20-25.  After each exercise, mosey about halfway point of the parking lot, then  performed the 1st exercise and 2nd exercise and then mosey and so on.  Once the round completed, plank for the six.

Here’s the exercises:

  • Round 1: Abs
    • LBC
    • Crunchy Frog
    • Box Cutter
    • Leg Lift
  • Round 2: Arms
    • Mike Tyson
    • Merkin
    • Mountain Climber (AC)
    • Carolina Dry Dock
  • Round 3: Legs
    • Lunges  (AC)
    • Sumo Squat
    • Monkey Humper
    • Bonnie Blair

With a few minutes left YHC called for time and we all moseyed back to the flag (did not have time to do Mary).


reminder about The Shuffle: visit other AO’s.

Praises for all our health. Callahan mentioned about the annual pig roast with the men’s group from the church. He will post more information on Slack.

Naked-Man Moleskin:

Thank you Haha for the coffee. It was an honor to lead this HIM this morning. Stay dry & warm, until next time, SYITG.

Leave a Comment